Overhead Press vs Behind Neck Press
Which one fits your Shoulder workout plan?
Contents
Planfit users log Overhead Press more often — 17,150 sessions vs 466. Compare Shoulder form, muscles worked, and when to use each.
Compare the benefits of Overhead Press and Behind Neck Press and pick the one that fits your Shoulder workout.
Overhead Press vs Behind Neck Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Overhead Press more often — 17,150 sessions compared to 466 for Behind Neck Press.
What most people do isn't always what fits you. Overhead Press and Behind Neck Press differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Overhead Press and Behind Neck Press Differ
| What differs | Overhead Press | Behind Neck Press |
|---|---|---|
| Difficulty | 3 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 17,150 sessions | 466 sessions |
How to Do Overhead Press
Overhead Press Muscles Worked: Shoulder
Form
- 1. Lift the barbell above your head. Please lift it above your head, not in front of your body.
- 2. With your hips and core engaged, slowly lower the barbell to return to the starting position.
Coach's Tips
- 1. If you grip the barbell too wide, it can put strain on your shoulders, so please be careful.
- 2. If your hips and core lose tension, it can put strain on your lower back, so please be careful.
- 3. Your entire upper body must remain tight throughout the movement.
For a full Overhead Press guide with alternatives and benefits, see the Overhead Press exercise guide.
How to Do Behind Neck Press
Behind Neck Press Muscles Worked: Shoulder
Form
- 1. Please lift the barbell above your head.
- 2. Slowly return to the starting position.
Coach's Tips
- Since this exercise can put strain on the shoulders, if you hear sounds or feel pain in your shoulders, please substitute it with another exercise.
For a full Behind Neck Press guide with alternatives and benefits, see the Behind Neck Press exercise guide.
Frequently Asked Questions
Which is better for Shoulder, Overhead Press or Behind Neck Press?
Planfit users log Overhead Press more often — 17,150 sessions against 466 for Behind Neck Press. Both train Shoulder, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Overhead Press and Behind Neck Press need?
Overhead Press needs a barbell, and Behind Neck Press needs a barbell.
Which is easier to start with?
Overhead Press is the easier place to start. Move to Behind Neck Press once your form holds up.
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