10 Best Neck Press Alternatives for Chest Strength

The Neck Press is done standing with a barbell. Ranked closest by our scoring: the Forward Drag With Press. Three harder versions, the Standing Behind Neck Press, the Standing Barbell Press Behind Neck and the Standing Bradford Press, are listed below as progressions rather than swaps.

Neck Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Neck Press

The steps for the Neck Press itself, so you can judge how close each substitute below really is.

Pectorals, with shoulders, triceps · Barbell · Intermediate · Compound

  1. Lie back on a flat bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position.
  2. As you breathe in, come down slowly until you feel the bar on your neck.
  3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up).
  4. Repeat the movement for the prescribed amount of repetitions.
  5. When you are done, place the bar back in the rack.

The 10 Best Neck Press Alternatives

10 substitutes, ranked by how closely each one matches the Neck Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Forward Drag With Press

    1. Forward Drag With Press

    85% match

    Pectorals · Intermediate · Compound

    It still works the pectorals, through a different movement.

    • Other
    How to perform it
    1. Attach a dual handled chain or rope attachment to the sled. You should be facing away from the sled, holding a handle in each hand.
    2. Begin the movement by moving forward for one step. Leaning forward, extend through the legs and hips to move, pausing with each step to extend through the elbows, pressing your hands forward. Step forward until you return to the start position prepared to press.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Neck Press
    • Body position: standing, the same as the Neck Press
  2. Anti-gravity Press

    2. Anti-gravity Press

    85% match

    Delts · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the delts rather than the pectorals.

    • Barbell
    How to perform it
    1. Place a bar on the ground behind the head of an incline bench.
    2. Lay on the bench face down. With a pronated grip, pick the barbell up from the floor. Flex the elbows, performing a reverse curl to bring the bar near your chest. This will be your starting position.
    3. To begin, press the barbell out in front of your head by extending your elbows. Keep your arms parallel to the ground throughout the movement.
    4. Return to the starting position and repeat to complete the set.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, not pectorals
    • Equipment: free weights, the same as the Neck Press

Neck Press FAQ

What muscles does Neck Press work?

Neck Press targets the pectoralis major (sternal and clavicular heads) with significant input from the anterior deltoid and triceps during lockout. The pattern emphasizes horizontal adduction and shoulder flexion; cue to maximize chest involvement: retract your scapulae and lower the load under control to the target line.

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