Overhead pressing is one of the most fundamental movements performed in resistance training. While there are many pressing variations, performing and mastering overhead press variations can allow one to achieve a range of motion with their shoulders that other presses perhaps can’t. The third movement you can perform to improve your shoulder strength and range of motion is the Behind-The-Neck Overhead Press from quarter or half squat.

Equipment Needs

  • Stick or Barbell

Muscle Groups Targeted

  • Deltoids, Trapezius, Triceps

How to

  1. Stand upright with the bar across the base of the neck with a Narrow (Clean) Grip in which wrists are stacked directly over elbows.
  2. While maintaining an upright torso, reach the bar as high as possible directly over or slightly behind the start position.
  3. Hold overhead for a 3-count while ensuring both elbows stay forcefully locked or extended.

Recommended sets and repetitions

  • 3 sets of 3-5 reps with a weight you’re able to comfortably perform 10 repetitions.

Check out a previous tip – Clean (Narrow) Grip Behind the Neck Press

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by Devin Clayton

Devin is a Bachelor of Physical Education graduate from the University of Alberta. He is a Certified Strength and Conditioning Specialist through the NSCA and is an NCCP certified Weightlifting coach.