Liftworthy
ExploreTrainFeed
Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
Explore/Shoulders

Behind-the-Neck Press

BarbellCompoundNeeds coaching
Front
Back
Primary Secondary

Works

Delts

Also triceps, traps

You need

Barbell, Squat rack

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Only if your shoulder mobility allows it
  2. 2Lower to ear level, not your neck
  3. 3Use lighter weight than a front press

Most common mistake

Forcing the range without the shoulder mobility for it.

Watch a demo
B
For shoulders
#17 of 27
See the full list →
Research
60
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 60
Target tensionStrong
Loaded stretchStrong
ProgressionStrong
Low costWeak

Fine for lifters with the shoulder mobility for it; risky for those without.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SCable Lateral RaiseCable
  • SMachine Lateral RaiseMachine
  • SReverse Pec DeckMachine
  • BOverhead PressBarbell

Takes

None yet
needed to post
280