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.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Neck Press
- Primary muscle
- Pectorals
- Equipment
- Barbell
- Difficulty
- Intermediate
- Type
- Compound
Secondary muscles: Shoulders, Triceps
How to perform Neck Press
- 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.
- As you breathe in, come down slowly until you feel the bar on your neck.
- 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).
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
Ranked 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. Open "How to perform this exercise" on a card for 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.
Best match 
1. Forward Drag With Press
85% match- Pectorals
- Other
- Intermediate
- Compound
It still works the pectorals, through a different movement.
How to perform this exercise
- 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.
- 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
85% match- Delts
- Barbell
- Intermediate
- Compound
A looser match: it uses the same equipment, but it works the delts rather than the pectorals.
How to perform this exercise
- Place a bar on the ground behind the head of an incline bench.
- 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.
- 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.
- 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
3. Barbell Shoulder Press
85% match- Delts
- Barbell
- Intermediate
- Compound
How to perform this exercise
- Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
- Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
- Lower the bar down to the shoulders slowly as you inhale.
- Lift the bar back up to the starting position as you exhale.
- Repeat for the recommended amount of repetitions.
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
- Body position: standing, the same as the Neck Press
- Delts
- Barbell
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, hands slightly closer than shoulder-width apart.
- Lift the barbell to shoulder height, keeping your elbows close to your body.
- Press the barbell overhead, extending your arms fully.
- Lower the barbell back to shoulder height.
- Repeat for the desired number of repetitions.
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
- Body position: standing, the same as the Neck Press
Progression
5. Standing Behind Neck Press
85% match- Delts
- Barbell
- Advanced
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart and hold the barbell behind your neck with an overhand grip.
- Keep your back straight and core engaged.
- Press the barbell overhead by extending your arms, fully extending your elbows.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 to 5 sets of 5 to 8 reps.
Why this matches
- Primary muscle: delts, not pectorals
- Equipment: free weights, the same as the Neck Press
- Body position: standing, the same as the Neck Press
6. Standing Military Press
85% match- Delts
- Barbell
- Intermediate
- Compound
How to perform this exercise
- Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other.
- Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other.
- Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
- Lower the bar down to the collarbone slowly as you inhale.
- Lift the bar back up to the starting position as you exhale.
- Repeat for the recommended amount of repetitions.
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
- Delts
- Barbell
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, slightly wider than shoulder-width.
- Lift the barbell to shoulder height, keeping your elbows slightly in front of the bar.
- Press the barbell overhead, extending your arms fully.
- Lower the barbell back to shoulder height and repeat for the desired number of repetitions.
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
- Body position: standing, the same as the Neck Press
Progression
- Delts
- Barbell
- Advanced
- Compound
How to perform this exercise
- This exercise is best performed inside a squat rack for easier pick up of the bar. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
- Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Your back should be kept straight while performing this exercise. This will be your starting position.
- Elevate the barbell overhead by fully extending your arms while breathing out.
- Hold the contraction for a second and lower the barbell back down to the starting position by inhaling.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 to 5 sets of 5 to 8 reps.
Why this matches
- Primary muscle: delts, not pectorals
- Equipment: free weights, the same as the Neck Press
- Body position: standing, the same as the Neck Press
Progression
9. Standing Bradford Press
82% match- Delts
- Barbell
- Advanced
- Compound
How to perform this exercise
- Place a loaded bar at shoulder level in a rack. With a pronated grip at shoulder width, begin with the bar racked across the front of your shoulders. This is your starting position.
- Initiate the lift by extending the elbows to press the bar overhead. Avoid locking out the elbow as you move the weight behind your head.
- Lower the bar down to the back of the head until your elbow forms a right angle.
- Lift the bar back over your head by extending the elbows
- Lower the bar down to the starting position.
- Alternate in this manner until you complete the recommended amount of repetitions.
Sets and reps: 3 to 5 sets of 5 to 8 reps.
Why this matches
- Primary muscle: delts, not pectorals
- Equipment: free weights, the same as the Neck Press
- Body position: standing, the same as the Neck Press
- Delts
- Kettlebell
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder level with your palms facing forward.
- Engage your core and press the kettlebells overhead, fully extending your arms.
- Pause for a moment at the top, then slowly lower the kettlebells back to the starting position.
- Repeat for the desired number of repetitions.
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
- Body position: standing, 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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