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Shoulders · Advanced

Barbell Behind the Neck Split Press

Pressing variation for upper-body strength and bracing with barbell.

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Barbell Behind the Neck Split Press demonstration

Exercise overview

Training details

ShouldersTricepsUpper BackCoreGlutesQuadriceps

Equipment

Barbell

Sets × reps

3 × 8 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01With adequate shoulder mobility, rest the bar across your upper traps and take a stable split stance.
  2. 02Keep both feet planted, square your pelvis, brace your trunk, and use a comfortable pressing grip.
  3. 03Without bending your knees or using leg drive, press the bar from behind your neck to overhead.
  4. 04Finish with your elbows extended and the bar balanced over your midline while maintaining the split stance.
  5. 05Lower the bar carefully to your traps or a rack, complete the prescribed repetitions, and change the lead leg if programmed.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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