---
id: push_press_behind_the_neck
name: Push Press - Behind the Neck
status: complete
category: exercise
pattern: [vertical press]
equipment: [barbell, squat rack]

difficulty:
  technical_complexity: 3
  strength_prerequisite: 3
  mobility_prerequisite: 4

muscles:
  - id: deltoid_anterior
    role: primary
  - id: deltoid_lateral
    role: primary
  - id: deltoid_posterior
    role: primary
  - id: triceps_long
    role: secondary
  - id: triceps_lateral
    role: secondary
  - id: triceps_medial
    role: secondary
  - id: trap_upper
    role: secondary
  - id: serratus_anterior
    role: secondary
  - id: erector_spinae
    role: stabilizer
  - id: rectus_abdominis
    role: stabilizer
  - id: rectus_femoris
    role: stabilizer
  - id: vastus_lateralis
    role: stabilizer
  - id: vastus_medialis
    role: stabilizer

muscle_activation_studies: []

joint_rom_required:
  shoulder_external_rotation_deg: 90
  shoulder_flexion_deg: 180
  thoracic_extension_deg: 25
  source: "biomechanical inference"

strength_curve:
  type: ascending
  sticking_point: just_above_head
  peak_force_position: lockout
  notes: "The dip-drive transfers momentum through the sticking point just above head height. The ascending curve means the lift gets mechanically easier as the arms extend toward lockout."
  source: "biomechanical inference"

injury_risk:
  joint_stress:
    shoulder: high
    wrist: moderate
    lumbar_spine: low
  common_injuries:
    - structure: rotator_cuff
      mechanism: anterior_impingement_in_behind_neck_position
      risk_factors: [limited_shoulder_external_rotation, insufficient_thoracic_extension, excessive_load]
    - structure: labrum
      mechanism: shear_force_from_behind_neck_pressing
      risk_factors: [shoulder_instability, poor_bar_path, excessive_load]
  contraindications:
    - shoulder_impingement
    - labral_tear
    - limited_shoulder_mobility
    - rotator_cuff_injury

variations: []
progressions: [push_press]
alternatives: [push_press, barbell_shoulder_press]

sources: []
---

# Push Press - Behind the Neck

An overhead pressing movement with leg drive, performed with the barbell resting on the rear deltoids behind the neck. The behind-neck bar position distributes load more evenly across all three deltoid heads compared to a front rack push press, with greater emphasis on the lateral and posterior deltoid. Popularized as an Olympic weightlifting accessory by coaches like Dmitry Klokov, it builds overhead strength in the position used to receive snatches and jerks.

## Execution

1. Set up in a squat rack with the bar at upper back height. Unrack the bar onto the rear deltoids with a grip slightly wider than shoulder width. Step back and set your feet directly under your hips.
2. Initiate the dip by flexing the knees slightly while keeping the torso vertical. The dip should be short and controlled — only 2-3 inches of knee bend.
3. Reverse direction explosively, driving through the heels to generate upward momentum on the bar. Keep the torso upright throughout the drive phase.
4. Use the leg-drive momentum to press the bar overhead, extending through the elbows to full lockout directly over the midfoot.
5. Lower the bar under control back to the rear deltoids, using a slight knee bend to absorb the load.

## Programming Note

This exercise demands excellent shoulder external rotation and thoracic extension mobility. If you cannot comfortably hold the bar on the rear deltoids with an upright torso, do not load this movement — use a front rack push press instead. The behind-neck position places the glenohumeral joint in a more vulnerable position under load, making the risk-reward tradeoff unfavorable for lifters with any shoulder history. Program at moderate loads for sets of 3-6 reps as an accessory to Olympic lifting, not as a primary strength builder.