How to perform Barbell Behind The Neck Press with proper form

Setup

1. Barbell Position: Set the barbell on a squat rack at about shoulder height.
2. Grip: Stand facing the bar, grip it slightly wider than shoulder-width, using a pronated grip (palms facing away).

Execution

1. Unrack the Bar: Step under the bar, resting it on the upper traps/back of the shoulders.
2. Stand Up: Level your torso and stand straight, lifting the bar off the rack.
3. Start Position: Position your feet shoulder-width apart. Brace your core and keep your back straight.
4. Press Up: Inhale and press the bar directly upward in a controlled manner, keeping elbows slightly in front of the bar.
5. End Position: Extend your arms fully overhead without locking the elbows. Keep the bar straight above your body.
6. Lower the Bar: Exhale and slowly lower the bar back to the starting position, controlling the descent.

Tips

• Wrist Position: Keep wrists neutral and avoid excessive bending.
• Back Alignment: Maintain a neutral spine; avoid leaning forward or backward excessively.
• Eye Focus: Keep your gaze forward or slightly upward throughout the movement.
• Bar Path: The bar should travel in a straight line above the head without moving forward or backward.

Safety Considerations

• Avoid using excessively heavy weights to maintain control.
• Use a spotter or safety equipment if necessary.
• People with shoulder mobility issues should consult a professional before attempting this exercise.