Neck Press
Neck Press is a resistance exercise - compound chest press exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Triceps brachii, Anterior deltoid, Serratus anterior
- Exercise type
- Resistance exercise - compound chest press
Exercise technique
- Safety
Set up lower safety stops and a spotter to prevent the bar from reaching your neck.
- Lie down
Secure head and foot contact on a flat bench.
- Grip
Take a moderate-width grip that keeps your forearms balanced.
- Start
Hold the bar along a high pressing line toward the upper chest.
- Lower
Bend your elbows under control and move a limited distance toward the neck.
- Lower limit
Stop before the bar touches your neck, while you still control your shoulders.
- Press
Raise the bar along the same path.
Key technique points
- Do not let the bar touch your neck.
- Keep the load light in this advanced variation.
- Test the lower safety stops first.
- Do not force your elbows fully out to the sides.
- Maintain wrist-to-elbow alignment.
- Do not reach your head under the bar.
Common mistakes
Neck contact
This presses the load directly onto the sensitive neck area.
Attempting without safeties
This leaves the lower limit of the load unsecured.
Heavy load on a high path
This makes shoulder and bar control harder.
Reaching the head forward
This reduces the distance from the bar.
Collapsing the wrists
This disrupts the barbell's pressing direction.
Abrupt reversal at the bottom
This decelerates the load without control along the high chest line.
Frequently asked questions
Neck Press: why is “Neck contact” a mistake?
This presses the load directly onto the sensitive neck area.
Neck Press: why is “Attempting without safeties” a mistake?
This leaves the lower limit of the load unsecured.
Neck Press: why is “Heavy load on a high path” a mistake?
This makes shoulder and bar control harder.
Neck Press: why is “Reaching the head forward” a mistake?
This reduces the distance from the bar.
Neck Press: why is “Collapsing the wrists” a mistake?
This disrupts the barbell's pressing direction.
Neck Press: why is “Abrupt reversal at the bottom” a mistake?
This decelerates the load without control along the high chest line.
What should I focus on when doing Neck Press?
Do not let the bar touch your neck. Keep the load light in this advanced variation. Test the lower safety stops first. Do not force your elbows fully out to the sides. Maintain wrist-to-elbow alignment. Do not reach your head under the bar.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.