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Barbell Neck Press video exercise guide. On this page you'll learn how to do a neck press using the correct technique. Below you'll find the exercise video, some pictures including the exercise instructions, and useful tips on how to make the most out of the exercise. |
Start Position  |
Finish Position  |
1. Lie back on a flat bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position.
2. As you breathe in, come down slowly until you feel the bar on your neck.
3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again.
Tip: It should take at least twice as long to go down than to come up).
4. Repeat the movement for the prescribed amount of repetitions.
5. When you are done, place the bar back in the rack.
Caution: It is imperative that if you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.
For obvious reasons you need to be in full control of the barbell at all times.
Type: Strength
Main Muscle Worked: Chest
Other Muscles: Biceps
Equipment: Barbell
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Push
Courtesy Of Bodybuilding.com
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