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Behind the Neck Press strength standards

What is a good Behind the Neck Press?

For a 180 lb male, an Intermediate Behind the Neck Press is about 142 lb (0.79x bodyweight). Advanced starts around 199 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Behind the Neck Press Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 28, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 18 40 73 115 164
120 23 48 83 128 180
130 29 56 94 141 195
140 35 64 104 153 209
150 41 72 114 165 223
160 47 80 123 177 237
170 52 87 133 188 250
180 58 95 142 199 263
190 64 102 151 210 275
200 70 109 160 220 287
210 76 117 169 231 298
220 82 124 177 240 310
230 87 131 185 250 321
240 93 137 194 259 331
250 98 144 202 269 342
260 104 151 209 278 352
270 109 157 217 286 361
280 114 164 224 295 371
290 120 170 232 303 381
300 125 176 239 311 390
310 130 182 246 320 399

The Behind the Neck Press standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Behind the Neck Press Standards by Age

How the Behind the Neck Press standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

Age Beginner Novice Intermediate Advanced Elite
15 43 77 122 178 241
20 50 88 140 204 275
25 51 90 143 209 283
30 51 90 143 209 283
35 51 90 143 209 283
40 51 90 143 209 283
45 48 86 136 198 268
50 45 80 128 186 252
55 42 74 118 172 233
60 38 68 108 157 212
65 35 61 97 142 192
70 31 55 87 127 172
75 28 49 78 114 154
80 25 44 70 102 138
85 22 39 63 91 123
90 20 36 56 82 111

The Behind the Neck Press standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Behind the Neck Press Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 142 lbs (0.79x bodyweight) on the Behind the Neck Press is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Behind the Neck Press Strength Levels Mean

Beginner

You are learning the bar path and loading on the Behind the Neck Press, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

You can perform the Behind the Neck Press with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Your Behind the Neck Press is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.

Advanced

You have built significant strength on the Behind the Neck Press through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Your Behind the Neck Press strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.

How to Progress Your Behind the Neck Press

Tier-specific training recommendations to move your Behind the Neck Press to the next level.

Beginner → Novice Building Your Foundation
  • Train the Behind the Neck Press 2x per week with slow, controlled reps.
  • Focus on full range of motion and eliminating momentum or swinging.
  • Keep sets at RPE 6-7 to develop proper movement patterns.
  • Build the mind-muscle connection - feel the target muscle working on every rep.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the Behind the Neck Press.
  • Program 3-4 sets of 8-15 reps at RPE 7-8.
  • Add a variation (different grip, angle, or equipment) to address development gaps.
  • Place isolation work after your primary compound movements.
Plan your RPE-based sessions →
Intermediate → Advanced Advanced Isolation Techniques
  • Use drop sets, paused reps, and partial reps to break through Behind the Neck Press plateaus.
  • Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
  • Manipulate tempo to increase time under tension without compromising form.
  • Manage total volume for the target muscle group across all exercises.
Calculate working set loads →
Advanced → Elite Mastery
  • Maximize Behind the Neck Press strength through precise programming and fatigue management.
  • Use periodized blocks to cycle between volume, intensity, and deload phases.
  • Quality of contraction matters more than load at this level.
  • Continuous refinement of technique will yield the remaining gains.
View RPE-to-percentage chart →

How to Perform Behind the Neck Press

Primary Muscles Shoulders (Deltoids), Triceps, Trapezius, Upper Back
Equipment Barbell, Squat Rack
  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.

Tips

  • 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.

Where Do These Behind the Neck Press Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Behind the Neck Press table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Behind the Neck Press itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Behind the Neck Press depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Behind the Neck Press after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Behind the Neck Press table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.