How to do a barbell seated behind the neck press

Setup:

1. Bench and Barbell: Sit upright on a bench with back support and a barbell racked behind your head. Adjust the rack height so you can comfortably unrack the barbell.
2. Grip: Place your hands on the barbell with a wider than shoulder-width grip.
3. Unrack the Barbell: Slightly lean forward and lift the barbell off the rack, bringing it to rest on your upper traps (the muscles at the base of your neck).

The Lift:

1. Press Upward: Inhale, brace your core, and press the barbell straight up overhead until your arms are fully extended.
2. Lockout: Pause briefly at the top, ensuring your elbows are not hyperextended.
3. Lower with Control: Exhale and slowly lower the barbell back down to the starting position, keeping it under control and maintaining a slight bend in your elbows.

Tips:

• Head Position: Keep your head neutral and avoid looking up or down during the movement.
• Torso Angle: Maintain an upright torso throughout the exercise.
• Shoulder Mobility: Ensure you have adequate shoulder mobility before attempting this exercise with weight.

Important Note: This exercise can be potentially stressful on the shoulders. If you experience any discomfort, stop and consult a qualified professional.