Seated Behind the Neck Barbell Press

Proper Positioning

1. Sit on the bench with a natural arch in the lower back

2. Head in a neutral position

3. Chest out

4. Feet planted

5. Grasp the bar with an overhand grip and wide enough so that elbow flexion is around 90 degrees

6. Forearms and wrists are in line throughout the movement

7. Engage the core and glutes for stability

Proper Technique

Concentric - Ascend

1. Lift the bar off the rack

2. Inhale, breathing with the stomach

3. Press the bar up

4. Press with the shoulders using the triceps as support

5. Do not lock elbows, 'squeeze' shoulders at peak contraction

6. Keep the primary muscle region, the shoulders (deltoids), contracted throughout the movement. Specifically focusing on the rear delt

Eccentric - Descend

1. Exhale and slowly lower the bar through the flexion of the elbows slightly before or until the elbows are parallel

Essential Tips

1. Keep a natural arch in the lower back

2. Keep the core and glutes engaged to avoid leaning backward

3. Do not lock out elbows

4. Avoid going past parallel as this can cause injury