Push Press - Behind the Neck

Push Press - Behind the Neck demonstration

How to Perform

1. 1Standing with the weight racked on the back of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, moving the bar in a vertical path.
2. 2Using the momentum generated, finish pressing the weight overhead be extending through the arms.
3. 3Return to the starting position, using your legs to absorb the impact.

Tips & Common Mistakes

• •Focus on controlled movements rather than speed or momentum
• •Maintain proper breathing - exhale during the exertion phase
• •Start with lighter weight to master the form before progressing
• •As a compound movement, this exercise works multiple muscle groups efficiently