Standing Behind the Neck Press

Proper Positioning

1. Set the rack so that the bar is around chin to shoulder height

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

3. Forearms and wrists are in line throughout the movement

4. Engage the core and glutes for stability

5. Knees slightly bent

Proper Technique

Concentric - Ascend

1. Lift the bar off the rack

2. Place the bar either on the trapezius or press from the rack level

3. Exhale, breathing out from the stomach

4. Press with the primary muscle region, the shoulders (deltoids) using the triceps as support

5. Do not lock the elbows

6. 'Squeeze' shoulders at peak contraction

Eccentric - Descend

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

Essential Tips

1. Keep a natural arch in the lower back

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

3. Do not lock out the elbows or knees

4. Lower bar in accordance with flexibility and ROM

5. Lowering the bar passed parallel may lead to injuries