10 Standing Barbell Press Behind Neck Alternatives for Safer Shoulders

The Standing Barbell Press Behind Neck is done standing with a barbell. Ranked closest by our scoring: the Barbell Standing Wide Military Press, the Standing Bradford Press and the Anti-gravity Press.

Standing Barbell Press Behind Neck

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

How to Do the Standing Barbell Press Behind Neck

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

Delts, with triceps · Barbell · Advanced · Compound

  1. 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.
  2. 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.
  3. 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.
  4. Elevate the barbell overhead by fully extending your arms while breathing out.
  5. Hold the contraction for a second and lower the barbell back down to the starting position by inhaling.
  6. Repeat for the recommended amount of repetitions.

The 10 Best Standing Barbell Press Behind Neck Alternatives

10 substitutes, ranked by how closely each one matches the Standing Barbell Press Behind 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. Barbell Standing Wide Military PressPlay demonstration

    1. Barbell Standing Wide Military Press

    99% match

    Delts · Intermediate · Compound

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

    • Barbell
    How to perform it
    1. Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, slightly wider than shoulder-width.
    2. Lift the barbell to shoulder height, keeping your elbows slightly in front of the bar.
    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 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Standing Barbell Press Behind Neck
    • Equipment: free weights, the same as the Standing Barbell Press Behind Neck
    • Body position: standing, the same as the Standing Barbell Press Behind Neck
  2. Standing Bradford Press

    2. Standing Bradford Press

    99% match

    Delts · Advanced · Compound

    It uses the same equipment and still works the delts.

    • Barbell
    How to perform it
    1. 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.
    2. 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.
    3. Lower the bar down to the back of the head until your elbow forms a right angle.
    4. Lift the bar back over your head by extending the elbows
    5. Lower the bar down to the starting position.
    6. 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, the same as the Standing Barbell Press Behind Neck
    • Equipment: free weights, the same as the Standing Barbell Press Behind Neck
    • Body position: standing, the same as the Standing Barbell Press Behind Neck
  6. Standing Behind Neck PressPlay demonstration

    6. Standing Behind Neck Press

    97% match

    Delts · Advanced · Compound

    The same equipment, taken with an overhand grip.

    • Barbell
    How to perform it
    1. Stand with your feet shoulder-width apart and hold the barbell behind your neck with an overhand grip.
    2. Keep your back straight and core engaged.
    3. Press the barbell overhead by extending your arms, fully extending your elbows.
    4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
    5. 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 Standing Barbell Press Behind Neck
    • Equipment: free weights, the same as the Standing Barbell Press Behind Neck
    • Body position: standing, the same as the Standing Barbell Press Behind Neck

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.