wikiHow to Do a Behind the Neck Press

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Three Methods:Doing a Seated Behind the Neck PressDoing a Standing Behind the Neck PressLifting SafelyCommunity Q&A

A behind the neck press is a shoulder exercise that engages several muscle groups. Start by doing a seated behind the neck press, preferably with someone to spot you.

Once you are comfortable with the seated press, try the standing version, which will engage lower-body muscle groups in addition to your shoulders. It is advisable to have a trainer or experienced weight lifter demonstrate the exercise to you in person to ensure that you are doing it correctly.^[1]

1. 1 Find a smith machine with a barbell. For this exercise, you’ll need a smith machine with a barbell. Most gyms will have this machine, or you can purchase your own from several different manufacturers.
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   2 Position your hands on the bar. Sit on the bench directly in front of the bar, facing away from it. Reach your arms backwards and place them on the bar with an underhand grip. Position your hands shoulder-width apart.^[2]
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   3 Lift the bar off the rack. To be safe, have someone spot you before you start lifting. Carefully remove the bar from the rack. Be sure to hold the bar steady so it does not fall backwards.^[3]
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   4 Lower the weight. Gently lower the weight behind your head. Stop when your elbows are perpendicular. Lowering the bar any further will put you at a significant risk for shoulder injury.^[4]
5. 5 Push the weight back up. Exhale as you push the bar back upwards using a careful, fluid motion. Concentrate on keeping the bar steady. Extend your arms fully above you, but don’t “lock” your elbows.^[5]
6. 6 Rack the weight. When you are done with the exercise, bring the bar upwards toward the rack. Hold the bar steady for your spotter to grasp and re-rack. Keep your hands on the bar until it is securely back on the rack, then let go.^[6]

1. 1 Begin with the barbell on the floor and adjust your stance. Put the barbell on the floor in front of you, rather than on the rack. Position your feet hip-width apart. Turn your toes out slightly. Keep your feet planted on the floor and balance your weight on your heels.^[7]
2. 2 Pick up the weight. Bend your knees to reach down…

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