Push Press - Behind the Neck

Push Press - Behind the Neck is a olympic weightlifting assistance - leg-driven press from the back rack exercise involving Deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Deltoid
Secondary muscles: Gastrocnemius, Soleus, Quadriceps, Triceps brachii
Exercise type: Olympic weightlifting assistance - leg-driven press from the back rack

Exercise technique

Rack
Place the bar on your rear shoulders and take a grip width comfortable for your shoulders.
Stance
Stand with your feet hip-width apart and keep your neck long.
Dip
Bend your knees briefly without throwing your hips backward.
Drive
Extend your legs quickly and raise the bar vertically off your rear shoulders.
Finish
Extend your elbows to stabilize the bar overhead.
Top position
Keep the bar balanced above your shoulders and midfoot.
Lower
Move your chin slightly forward and slowly lower the bar to the rear-shoulder rack, absorbing impact through your knees.

Key technique points

Choose a grip that suits your shoulder mobility.
Do not rest the bar on the bones at the back of your neck.
Keep the dip short and vertical.
Maintain a neutral head position during the press.
Soften your legs on the descent.
Learn the return to the back rack with a light load.

Common mistakes

Striking the neck

Do not drop the bar onto the back of your neck instead of the shoulder shelf.

Forced narrow grip

Do not restrict your shoulders' comfortable overhead path.

Arching the lower back

Do not throw your torso backward as you raise the bar.

Early arm press

Do not force the load upward without using leg momentum.

Uncontrolled backward descent

Do not let the bar fall quickly behind your head.

Dipping too deeply

Do not turn the short drive preparation into a long squat.

Frequently asked questions