Barbell Overhead Press / Military Press (Behind Head)
A vertical pressing variation performed from behind the neck that emphasizes the medial deltoids and triceps; requires high shoulder mobility and is typically used for hypertrophy.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
4/5 • Advanced
Primary Muscle Groups
Shoulders
Secondary Muscles
Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
Yes
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapShoulders
10/10Medial Delts, Rear Delts, Anterior Delts
Triceps
7/10Lateral Head, Long Head
Traps
7/10Upper Traps
Abs
4/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
120-180 seconds • Longer for heavier sets
How to Perform
Set the barbell in a rack at upper chest height. Grip the bar wide, step under to rest it on your upper traps, and unrack with feet shoulder-width apart.
- Brace your core and keep your head slightly forward.
- Press the bar straight up by extending your elbows.
- Lock out the arms with the bar directly over the shoulder joint.
- Lower the bar under control behind your head.
- Stop when the bar reaches ear level or lightly touches the traps.
Coaching Tips
Form Cues
- Ribs down
- Elbows under bar
- Head forward
- Control the descent
Breathing
Inhale at the bottom to brace the core; exhale forcefully while pressing the bar overhead.
Tempo
2-1-1
Range of Motion
Lower the bar to ear level or upper traps depending on mobility; press to full elbow extension overhead.
Safety
Safety Notes
- Avoid if you have history of shoulder impingement
- Stop immediately if sharp pain occurs
- Ensure adequate external rotation before loading
Spotting
Spotter stands behind the lifter, ready to assist from the bar or elbows if the weight stalls; use rack safeties if training alone.
Common Mistakes
- Striking the neck
- Arching the lower back
- Elbows drifting forward
- Bouncing off traps
When to Avoid
- Shoulder impingement
- Poor shoulder mobility
- Cervical neck strain
- Rotator cuff injury
Flexibility Needed
- Full shoulder external rotation
- Thoracic spine extension
- Overhead shoulder flexion to 180 degrees
Build Up First
- Proficiency in standard overhead press
- Shoulder stability competency
- Core bracing technique
Also known as
Behind The Neck Press, BTN Press, Rear Military Press
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