Press Behind Neck

1. Sit on your bench with back pressed firmly against the padding for support.
   
   
2. Grasp your Olympic bar using an overhand grip with your hands placed 3-5 inches wider than shoulder-width apart.
   
   
3. Lift your Olympic bar from the standards and hold it directly above your head, with your elbows slightly flexed.
   
   

• Slowly lower your Olympic bar behind your head to a level slightly below your ears.
  
  
• Then, without bouncing at the bottom of the movement, push the bar upward to the starting position.
  
  
• You should never lock your elbows at the top of the movement.
  
  
• Repeat the movement until the desired number of repetitions is completed while keeping the movement fluent, slow, and controlled.
  
  

• Seated Front Barbell Press
• Upright Rows