10 Best Push Press - Behind The Neck Alternatives for Limited Mobility

The Push Press - Behind The Neck is done standing with a barbell. Ranked closest by our scoring: the Push Press, the Standing Two-arm Overhead Throw and the Kettlebell Double Push Press.

Push Press - Behind The Neck

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

How to Do the Push Press - Behind The Neck

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

Delts, with calves, quadriceps, triceps · Barbell · Advanced · Compound

  1. Standing with the weight racked on the back of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, moving the bar in a vertical path.
  2. Using the momentum generated, finish pressing the weight overhead be extending through the arms.
  3. Return to the starting position, using your legs to absorb the impact.

The 10 Best Push Press - Behind The Neck Alternatives

10 substitutes, ranked by how closely each one matches the Push Press - Behind The Neck 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.

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

  1. Push Press

    1. Push Press

    97% match

    Delts · Intermediate · Compound

    Pick this when you want an easier version that still works the delts.

    • Barbell
    How to perform it

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

    Why this matches
    • Movement: overhead push press, the same as the Push Press - Behind The Neck
    • Primary muscle: delts, the same as the Push Press - Behind The Neck
    • Equipment: free weights, the same as the Push Press - Behind The Neck
    • Body position: standing, the same as the Push Press - Behind The Neck
  2. Standing Two-arm Overhead Throw

    2. Standing Two-arm Overhead Throw

    97% match

    Delts · Intermediate · Compound

    A good swap when you have a medicine ball to work with, and it still works the delts.

    • Medicine-ball
    How to perform it
    1. Stand with your feet shoulder width apart holding a medicine ball in both hands. To begin, reach the medicine ball deep behind your head as you bend the knees slightly and lean back.
    2. Violently throw the ball forward, flexing at the hip and using your whole body to complete the movement.
    3. The medicine ball can be thrown to a partner or to a wall, receiving it as it bounces back.

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

    Why this matches
    • Primary muscle: delts, the same as the Push Press - Behind The Neck
    • Equipment: free weights, the same as the Push Press - Behind The Neck
    • Body position: standing, the same as the Push Press - Behind The Neck
  3. Kettlebell Double Push PressPlay demonstration

    3. Kettlebell Double Push Press

    95% match

    Delts · Intermediate · Compound

    A good swap when you have a kettlebell to work with, and it still works the delts.

    • Kettlebell
    How to perform it
    1. Start by standing with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
    2. Bend your knees slightly and engage your core.
    3. Initiate the movement by explosively extending your hips, knees, and ankles, driving the kettlebells overhead.
    4. As the kettlebells reach the top, press them fully overhead, locking out your arms.
    5. Lower the kettlebells back to the starting position by bending your elbows and bringing them back down to shoulder height.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Movement: overhead push press, the same as the Push Press - Behind The Neck
    • Primary muscle: delts, the same as the Push Press - Behind The Neck
    • Equipment: free weights, the same as the Push Press - Behind The Neck
    • Body position: standing, the same as the Push Press - Behind The Neck
  4. Clean And Press

    4. Clean And Press

    94% match

    Delts · Advanced · Compound

    The same equipment, taken with an overhand grip.

    • Barbell
    How to perform it
    1. Assume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip that is slightly wider than shoulder width. Point the elbows out to sides. The bar should be close to the shins. Position the shoulders over or slightly ahead of the bar. Establish a flat back posture. This will be your starting position.
    2. Begin to pull the bar by extending the knees. Move your hips forward and raise the shoulders at the same rate while keeping the angle of the back constant; continue to lift the bar straight up while keeping it close to your body.
    3. As the bar passes the knee, extend at the ankles, knees, and hips forcefully, similar to a jumping motion. As you do so, continue to guide the bar with your hands, shrugging your shoulders and using the momentum from your movement to pull the bar as high as possible. The bar should travel close to your body, and you should keep your elbows out.
    4. At maximum elevation, your feet should clear the floor and you should start to pull yourself under the bar. The mechanics of this could change slightly, depending on the weight used. You should descend into a squatting position as you pull yourself under the bar.
    5. As the bar hits terminal height, rotate your elbows around and under the bar. Rack the bar across the front of the shoulders while keeping the torso erect and flexing the hips and knees to absorb the weight of the bar.
    6. Stand to full height, holding the bar in the clean position.
    7. Without moving your feet, press the bar overhead as you exhale. Lower the bar under control .

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: delts, the same as the Push Press - Behind The Neck
    • Equipment: free weights, the same as the Push Press - Behind The Neck
    • Body position: standing, the same as the Push Press - Behind The Neck
  6. EZ Barbell Anti Gravity PressPlay demonstration

    6. EZ Barbell Anti Gravity Press

    92% match

    Delts · Advanced · Compound

    A good swap when you have an EZ bar to work with, and it still works the delts.

    • Ez-barbell
    How to perform it
    1. Start by standing with your feet shoulder-width apart and holding the ez barbell with an overhand grip.
    2. Raise the barbell to shoulder height, keeping your elbows slightly bent and your palms facing forward.
    3. Press the barbell overhead, extending your arms fully.
    4. Lower the barbell back to shoulder height and 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, the same as the Push Press - Behind The Neck
    • Equipment: free weights, the same as the Push Press - Behind The Neck
    • Body position: standing, the same as the Push Press - Behind The Neck

How to Choose the Right Push Press - Behind The Neck Substitute

Choose a substitute based on mobility, loading goals, and equipment. If thoracic mobility is poor, pick a landmine press or single-arm neutral press to limit overhead range; keep your ribs down and press along a diagonal to reduce impingement. If you want heavy bilateral loading, use a front push press variation while keeping elbows forward and scapula packed. For unilateral stability and core carryover, select single-arm dumbbell or kettlebell presses and cue “drive through hips, maintain upright torso” to emphasize deltoid activation and anti-rotation.

Push Press - Behind The Neck FAQ

What muscles does Push Press - Behind The Neck work?

The behind-the-neck push press primarily targets the anterior and lateral deltoids and the triceps, while the legs and hips supply drive. It also recruits the upper traps and scapular stabilizers; cue “drive with hips, finish with elbows” to coordinate lower-body power with shoulder loading.

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