10 Best Standing Behind Neck Press Alternatives for Safer Shoulders

Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Anti-gravity Press

   99% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   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
2. 

   2. Barbell Shoulder Press

   99% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. 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).
   2. 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.
   3. Lower the bar down to the shoulders slowly as you inhale.
   4. Lift the bar back up to the starting position as you exhale.
   5. 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, 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
3. Play demonstration

   3. Barbell Standing Close Grip Military Press

   99% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, hands slightly closer than shoulder-width apart.
   2. Lift the barbell to shoulder height, keeping your elbows close to your body.
   3. Press the barbell overhead, extending your arms fully.
   4. Lower the barbell back to shoulder height.
   5. 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 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
4. 

   4. Standing Military Press

   99% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. 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.
   2. 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.
   3. 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.
   4. Lower the bar down to the collarbone slowly as you inhale.
   5. Lift the bar back up to the starting position as you exhale.
   6. 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, the same as the Standing Behind Neck Press
   • Equipment: free weights, the same as the Standing Behind Neck Press
5. Play demonstration

   5. Barbell Standing Wide Military Press

   98% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   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 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
6. 

   6. Standing Barbell Press Behind Neck

   97% match

   • Delts
   • Barbell
   • Advanced
   • Compound

   The same equipment, taken with a wide grip.

   How to perform this exercise

   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
7. 

   7. Standing Bradford Press

   97% match

   • Delts
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   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 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
8. Play demonstration

   8. Kettlebell Two Arm Military Press

   96% match

   • Delts
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder level with your palms facing forward.
   2. Engage your core and press the kettlebells overhead, fully extending your arms.
   3. Pause for a moment at the top, then slowly lower the kettlebells back to the starting position.
   4. 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 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
9. Play demonstration

   9. Dumbbell Scott Press

   90% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on a bench with a dumbbell in each hand, palms facing forward.
   2. Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward.
   3. Press the dumbbells upward until your arms are fully extended.
   4. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
   5. 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 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
10. Play demonstration

    10. EZ Barbell Anti Gravity Press

    90% match

    • Delts
    • Ez-barbell
    • Advanced
    • Compound

    How to perform this exercise

    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 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