GymPlan AIPush Press - Behind the Neck
Push Press - Behind the Neck is an intermediate compound barbell olympic weightlifting that mainly works your shoulders, with help from your calves, quads and triceps.
How to do the push press - behind the neck
- Standing with the weight racked on the back of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, moving the bar in a vertical path.
- Using the momentum generated, finish pressing the weight overhead be extending through the arms.
- Return to the starting position, using your legs to absorb the impact.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Start your free trialPush Press - Behind the Neck alternatives
Exercises that train the same main muscle.
Jerk BalanceBarbell · Intermediate
Rack DeliveryBarbell · Intermediate
Push PressBarbell · Expert
Clean and JerkBarbell · ExpertFAQ
What muscles does the push press - behind the neck work?
It mainly works your shoulders; your calves, quads and triceps assist.
How many sets and reps of push press - behind the neck should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the push press - behind the neck good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.