Stick Standing Behind Neck Press

Muscles worked

Setup

1. Stand with feet shoulder-width apart and a slight bend in the knees to create a stable base.
2. Grip the barbell with a wide overhand grip, significantly wider than shoulder-width to accommodate shoulder rotation.
3. Rest the bar across your upper trapezius (the meaty part of your upper back), keeping your chest up and core braced.

How to do it

1. Exhale as you press the bar vertically in a straight line until your arms are fully extended overhead.
2. Inhale as you slowly lower the bar under control back to the starting position on your upper traps.
3. Maintain a controlled tempo, taking approximately 2 seconds to press up and 2 seconds to lower the weight.

Form checklist

• Keep your head in a neutral position; do not crane your neck forward to clear the bar.
• Ensure your elbows stay directly under the bar throughout the entire range of motion.
• Avoid arching your lower back by keeping your glutes squeezed and your ribcage tucked.
• Only lower the bar as far as your shoulder mobility comfortably allows without pain.

Pro tips

• Focus on pulling your shoulder blades together and down before starting the press to create a stable platform.
• At the top of the movement, shrug your shoulders slightly toward your ears to fully engage the trapezius and stabilize the joint.

Make it harder

• Add a 2-second pause at the top of the movement to increase time under tension and shoulder stability.
• Perform the exercise from a seated position on a bench to eliminate any leg drive and further isolate the deltoids.

Frequently asked

What muscles does the stick standing behind neck press work?

The stick standing behind neck press primarily targets the deltoids and triceps, and also works the abs, obliques, rhomboids, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the stick standing behind neck press?

The stick standing behind neck press uses barbell.

Is the stick standing behind neck press good for beginners?

The stick standing behind neck press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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