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Behind The Neck Press Strength Standards for Men and Women

Discover how your Behind The Neck Press performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Behind The Neck Press Strength Level

Calculate Your Behind The Neck Press Strength

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Behind The Neck Press Weight Standards

Compare your Behind The Neck Press performance to these weight standards and see where you stand.

LevelWeight
Beginner59 lbs
Novice98 lbs
Intermediate151 lbs
Advanced217 lbs
Elite291 lbs

Behind The Neck Press Bodyweight Ratio Standards

See how your Behind The Neck Press strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.25
Novice0.50
Intermediate0.75
Advanced1.25
Elite1.50
LevelBodyweight Ratio
Beginner0.20
Novice0.35
Intermediate0.50
Advanced0.75
Elite0.95

Behind The Neck Press Standards by Bodyweight

Find the Behind The Neck Press strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs26 lbs48 lbs81 lbs123 lbs172 lbs
120 lbs31 lbs56 lbs91 lbs136 lbs188 lbs
130 lbs37 lbs64 lbs102 lbs149 lbs203 lbs
140 lbs43 lbs72 lbs112 lbs161 lbs217 lbs
150 lbs49 lbs80 lbs122 lbs173 lbs231 lbs
160 lbs55 lbs88 lbs131 lbs185 lbs245 lbs
170 lbs60 lbs95 lbs141 lbs196 lbs258 lbs
180 lbs66 lbs103 lbs150 lbs207 lbs271 lbs
190 lbs72 lbs110 lbs159 lbs218 lbs283 lbs
200 lbs78 lbs117 lbs168 lbs228 lbs295 lbs
210 lbs84 lbs125 lbs177 lbs239 lbs306 lbs
220 lbs90 lbs132 lbs185 lbs248 lbs318 lbs
230 lbs95 lbs139 lbs193 lbs258 lbs329 lbs
240 lbs101 lbs145 lbs202 lbs267 lbs339 lbs
250 lbs106 lbs152 lbs210 lbs277 lbs350 lbs
260 lbs112 lbs159 lbs217 lbs286 lbs360 lbs
270 lbs117 lbs165 lbs225 lbs294 lbs369 lbs
280 lbs122 lbs172 lbs232 lbs303 lbs379 lbs
290 lbs128 lbs178 lbs240 lbs311 lbs389 lbs
300 lbs133 lbs184 lbs247 lbs319 lbs398 lbs
310 lbs138 lbs190 lbs254 lbs328 lbs407 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs25 lbs39 lbs59 lbs83 lbs111 lbs
100 lbs28 lbs43 lbs64 lbs89 lbs118 lbs
110 lbs31 lbs47 lbs69 lbs95 lbs125 lbs
120 lbs34 lbs51 lbs73 lbs100 lbs131 lbs
130 lbs36 lbs54 lbs77 lbs105 lbs137 lbs
140 lbs39 lbs57 lbs81 lbs110 lbs142 lbs
150 lbs41 lbs60 lbs85 lbs115 lbs147 lbs
160 lbs44 lbs64 lbs89 lbs119 lbs152 lbs
170 lbs46 lbs66 lbs92 lbs123 lbs157 lbs
180 lbs48 lbs69 lbs96 lbs127 lbs161 lbs
190 lbs51 lbs72 lbs99 lbs131 lbs166 lbs
200 lbs53 lbs75 lbs102 lbs135 lbs170 lbs
210 lbs55 lbs77 lbs105 lbs138 lbs174 lbs
220 lbs57 lbs80 lbs108 lbs142 lbs178 lbs
230 lbs59 lbs82 lbs111 lbs145 lbs182 lbs
240 lbs61 lbs85 lbs114 lbs148 lbs185 lbs
250 lbs63 lbs87 lbs117 lbs151 lbs189 lbs
260 lbs65 lbs89 lbs119 lbs154 lbs192 lbs

Behind The Neck Press Standards by Age

Discover how Behind The Neck Press strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1551 lbs85 lbs130 lbs186 lbs249 lbs
2058 lbs96 lbs148 lbs212 lbs283 lbs
2559 lbs98 lbs151 lbs217 lbs291 lbs
3059 lbs98 lbs151 lbs217 lbs291 lbs
3559 lbs98 lbs151 lbs217 lbs291 lbs
4059 lbs98 lbs151 lbs217 lbs291 lbs
4556 lbs94 lbs144 lbs206 lbs276 lbs
5053 lbs88 lbs136 lbs194 lbs260 lbs
5550 lbs82 lbs126 lbs180 lbs241 lbs
6046 lbs76 lbs116 lbs165 lbs220 lbs
6543 lbs69 lbs105 lbs150 lbs200 lbs
7039 lbs63 lbs95 lbs135 lbs180 lbs
7536 lbs57 lbs86 lbs122 lbs162 lbs
8033 lbs52 lbs78 lbs110 lbs146 lbs
8530 lbs47 lbs71 lbs99 lbs131 lbs
9028 lbs44 lbs64 lbs90 lbs119 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1533 lbs50 lbs72 lbs98 lbs128 lbs
2037 lbs56 lbs81 lbs111 lbs145 lbs
2538 lbs57 lbs83 lbs114 lbs148 lbs
3038 lbs57 lbs83 lbs114 lbs148 lbs
3538 lbs57 lbs83 lbs114 lbs148 lbs
4038 lbs57 lbs83 lbs114 lbs148 lbs
4536 lbs55 lbs79 lbs108 lbs141 lbs
5035 lbs52 lbs75 lbs102 lbs133 lbs
5533 lbs49 lbs70 lbs95 lbs124 lbs
6030 lbs45 lbs64 lbs88 lbs113 lbs
6528 lbs41 lbs59 lbs80 lbs103 lbs
7026 lbs38 lbs54 lbs73 lbs94 lbs
7524 lbs35 lbs49 lbs66 lbs84 lbs
8023 lbs32 lbs45 lbs60 lbs76 lbs
8521 lbs30 lbs41 lbs54 lbs69 lbs
9020 lbs27 lbs37 lbs50 lbs63 lbs

Behind The Neck Press Overview

The Behind The Neck Press is a strength exercise targeting the shoulders and upper back, offering a comprehensive way to build muscle and enhance shoulder mobility.

Muscles Worked

Equipment Needed

Barbell, Squat Rack

How To Perform the Behind The Neck Press

  1. Start by setting up a barbell at shoulder height in a squat rack or power rack.
  2. Stand with your feet shoulder-width apart and grip the barbell with a pronated (overhand) grip, slightly wider than shoulder-width.
  3. Step under the bar and position it behind your neck, resting it on your trapezius muscles.
  4. Lift the bar off the rack by pushing through your legs and step back to clear the rack.
  5. Maintain a tight core, keep your head neutral, and ensure your elbows are pointing downward.
  6. Press the barbell overhead by extending your elbows until your arms are fully extended, keeping the bar path straight and close to your head.
  7. Lower the barbell back down to the starting position behind your neck with control.
  8. Repeat for the desired number of repetitions.
  9. Breathe in as you lower the barbell and exhale as you press it overhead.

Want to perfect your form? Check out our detailed guide on Behind The Neck Press for proper technique and tips.

Pro Tips for Behind The Neck Press

  • Make sure to warm up your shoulders and rotator cuff before performing this exercise.
  • Keep your core engaged throughout the movement to maintain stability.
  • Avoid using excessive weight to prevent shoulder strain or injury.
  • If you have a history of shoulder issues, consider performing alternative shoulder exercises.

Compare Other Exercises

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