Shoulder press sitting behind the head

By performing this exercise in a seated position, stability is increased as you press the handlebar controlled behind your head - ideal for a focused shoulder workout.

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Preparation

Secure the sled so that the handlebar is at your neck height when sitting.

Starting Position

You are sitting in the starting position with a straight back and your feet on the floor. You grab the handlebar wide apart.

Execution

Now press the handlebar evenly upwards until your arms are almost fully extended. Then slowly move them back to the starting position. Before reaching the lower stop, press the handlebar back up again.

Muscles Used

Shoulders

Triceps

Tip

Make sure that your body remains stable and upright at all times. Avoid arching your back and keep the tension in your core consistently upright.

Please note

The occasional criticism that this exercise is not good for the shoulder joints is not entirely correct. This exercise is actually very important precisely because of the somewhat unnatural position of the shoulders. However, you should approach it with very low weight over several weeks. Determine if your shoulders can handle the movement and stress. If you feel discomfort or pain, switch to a different exercise for your shoulder training.

What makes this exercise particularly effective?

The behind-the-neck press (also known as "Behind-the-Neck Press") places greater emphasis on the rear and upper parts of the shoulder. Performing the press behind the head increases the range of motion and activates muscle fibers that are less engaged in traditional front shoulder presses. This exercise also requires good shoulder mobility, rotator cuff stability, and consciously controlled execution to protect the joints.

What effect does the exercise achieve?

Stronger activation of the rear shoulder muscles (posterior deltoid): Lowering the weight behind the head intensively engages the rear deltoids compared to pressing in front of the head.
Increased involvement of the scapula and trapezius muscles: Additional stabilizing muscles of the upper back and neck are recruited to guide and control the movement correctly.
Greater stretch in the shoulder and upper chest area: The rear range of motion leads to a stronger stretch when lowering the bar behind the head, which can improve mobility if technique and flexibility are sufficient.
Potential strain on joints and rotator cuff: This variation is anatomically more demanding. Insufficient shoulder mobility or poor technique can overload the shoulder joint, particularly the tendons and joint capsules.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. Although the behind-the-neck press is not considered a classic Big 5 exercise, it can be a valuable addition for targeted shoulder training:

Balance between front and rear shoulders: Many pressing exercises (e.g., bench press, front shoulder press) primarily target the anterior deltoids. The rear-focused variation helps establish muscular balance and prevent imbalances.
Advanced variation: For trainees with sufficient shoulder mobility, good technique, and a solid training foundation, this variation provides new stimuli and can be alternated with front or lateral presses.