10 Best Standing Behind Neck Press Alternatives for Safer Shoulders

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

Standing Behind Neck PressWatch the Standing Behind Neck Press

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

How to Do the Standing Behind Neck Press

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

Delts, with triceps, upper back · Barbell · Advanced · Compound

  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.

The 10 Best Standing Behind Neck Press Alternatives

10 substitutes, ranked by how closely each one matches the Standing Behind 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.

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

  1. Anti-gravity Press

    1. Anti-gravity 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. 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, the same as the Standing Behind Neck Press
    • Equipment: free weights, the same as the Standing Behind Neck Press
  6. Standing Barbell Press Behind Neck

    6. Standing Barbell Press Behind Neck

    97% match

    Delts · Advanced · Compound

    The same equipment, taken with a wide grip.

    • Barbell
    How to perform it
    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.

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

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

Standing Behind Neck Press FAQ

What muscles does Standing Behind Neck Press work?

The lift primarily targets the middle deltoid and recruits anterior deltoid, upper trapezius, and triceps for lockout. It also requires strong scapular stabilizers and rotator cuff engagement because of the abducted and externally rotated shoulder position.

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