Standing Barbell Press Behind Neck

What it is

This exercise is a compound push movement performed with a barbell that effectively strengthens your upper body. It primarily targets your shoulder muscles, with your triceps providing crucial assistance. You lift the weight overhead from behind your neck in a controlled, standing position.

Technique tips

• Use a squat rack to safely unrack and re-rack the barbell.
• Position the bar comfortably across the back of your shoulders.
• Maintain a straight back throughout the entire movement.
• Keep your stance shoulder-width, with toes slightly pointed out.
• Exhale as you press the barbell overhead to full extension.
• Control the descent of the barbell, inhaling as you return to start.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.