How to Do the Neck Press
💪 Chest, Shoulders, Triceps🏋️ Barbell📊 Intermediate🏷️ Strength
How to perform it
- 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.
- As you breathe in, come down slowly until you feel the bar on your neck.
- 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).
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
Muscles worked
The Neck Press primarily targets your Chest, with support from your Shoulders, Triceps. You'll need barbell.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Neck Press slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.