10 Best Standing Behind Neck Press Alternatives for Safer Shoulders
If you need an alternative to the Standing Behind Neck Press, switch to front-oriented overhead presses and unilateral landmine or dumbbell variations that load the delts without extreme shoulder external rotation. Try a strict barbell military press or seated dumbbell press, keep wrists neutral and press in the scapular plane to emphasize middle and anterior deltoid activation.
Original Exercise: Standing Behind Neck Press
How to Perform Standing Behind Neck Press
- 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.
Ranked Standing Behind Neck Press Alternatives
1. Anti-Gravity Press
99.9% MatchHow 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.
2. Barbell Shoulder Press
99.9% MatchHow 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.
3. Barbell Standing Close Grip Military Press
99.9% MatchHow 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.
4. Standing Military Press
99.9% MatchHow 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.
5. Barbell Standing Wide Military Press
98% MatchHow 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.
6. Standing Barbell Press Behind Neck
97.4% MatchHow 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.
7. Standing Bradford Press
96.7% MatchHow 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.
8. Kettlebell Two Arm Military Press
96% MatchHow 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.
9. Dumbbell Scott Press
90% MatchHow to perform this exercise
- Sit on a bench with a dumbbell in each hand, palms facing forward.
- Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward.
- Press the dumbbells upward until your arms are fully extended.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
10. Ez Barbell Anti Gravity Press
90% MatchHow to perform this exercise
- Start by standing with your feet shoulder-width apart and holding the ez barbell with an overhand grip.
- Raise the barbell to shoulder height, keeping your elbows slightly bent and your palms facing forward.
- Press the barbell overhead, extending your arms fully.
- Lower the barbell back to shoulder height and repeat for the desired number of repetitions.
Why You Might Need a Standing Behind Neck Press Alternative
Many lifters replace the behind-neck press due to shoulder pain, limited thoracic mobility, or gym rules. The behind-neck path forces the humerus into excessive abduction and external rotation, increasing impingement torque and stressing the rotator cuff. Substitutes like the front military press or landmine press keep the humeral head more centered in the glenoid and allow safer scapular upward rotation. Use cues such as “tuck the chin, keep elbows slightly in front of the body, and avoid lifting arms above shoulder plane” to reduce shear on the cuff while still targeting the middle deltoid and upper trap.
How to Choose the Right Substitute
Select a substitute based on your goal, mobility, and available equipment. For max strength pick a strict barbell military press, brace your core, press the bar up while keeping elbows under wrists to drive middle deltoid recruitment. For balanced hypertrophy use seated dumbbell presses to correct unilateral imbalances; keep a neutral wrist and press in the scapular plane to engage both anterior and lateral heads. If you have limited shoulder ROM, choose a landmine or single-arm press to reduce abduction stress while still loading the delts and challenging anti-rotation stability.
Frequently Asked Questions
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.
What is the best bodyweight alternative to Standing Behind Neck Press?
A pike push-up is the most accessible bodyweight substitute; set hips high, lower your forehead toward the floor, and push vertically to mimic overhead pressing. For more loading progress to strict handstand push-ups once you can keep the scapula packed and the spine neutral.
Can I build muscle without doing Standing Behind Neck Press?
Yes. You can build shoulder mass with front-oriented overhead presses, seated dumbbell presses, push presses, and targeted lateral raises while applying progressive overload. Prioritize full range of motion, controlled eccentric phases, and exercises that allow safe scapular mechanics to maximize deltoid activation.
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