Barbell Behind The Back Push Press
Description
The barbell behind the back push press starts with the bar resting across the rear delts behind the neck. A quick dip and drive from the legs initiates the press, after which the shoulders complete the lockout overhead. The behind-the-back start hits the rear delts and middle traps differently than a front rack press.
Muscle Group
Equipment Required
Barbell Behind The Back Push Press Instructions
- Set up a barbell across the rear delts at the base of the neck.
- Stand with feet shoulder-width apart, bar resting on traps.
- Grip the bar slightly wider than shoulder-width.
- Brace your core and stand tall with chest up.
- Dip slightly by bending your knees and hips.
- Drive up explosively through your heels to start the bar moving up.
- Press the bar overhead until your arms are fully extended.
- Lower the bar back to the starting position behind your neck with control.
Barbell Behind The Back Push Press Form & Visual
Barbell Behind The Back Push Press Benefits
- Allows heavier loads than strict behind-neck press
- Builds shoulder power and strength
- Different stimulus than front rack press
- Trains hip drive coordinated with press
- Develops overhead lockout strength
- Useful for shoulder specialization
Barbell Behind The Back Push Press Muscles Worked
- Anterior deltoid
- Lateral deltoid
- Triceps brachii
- Quadriceps
- Trapezius
Barbell Behind The Back Push Press Variations & Alternatives
- Push Press
- Behind The Neck Press
- Barbell Press
- Thruster
