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Push Press - Behind the Neck

ShouldersBarbellIntermediateCompound
Push Press - Behind the Neck — start position
Start
Push Press - Behind the Neck — finish position
Finish
Muscles worked
PrimaryShoulders
SecondaryCalves, Quads, Triceps

How to do it

  1. 01

    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.

  2. 02

    Using the momentum generated, finish pressing the weight overhead be extending through the arms.

  3. 03

    Return to the starting position, using your legs to absorb the impact.

In the app

Push Press - Behind the Neck appears when you own a barbell and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have a barbell

Same movement pattern, same primary muscles — swap by what you have.

With dumbbell
With other
With bodyweight
With machine
With barbell

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