TIERS
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TIERS

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

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General training information, not medical advice. If something hurts, stop and see a professional.
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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 itPicture · 3 steps
  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
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 60
Target tension · 35%4/5
Loaded stretch · 25%4/5
Progression · 20%4/5
Low cost · 20%1/5

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

How scores work

Machine taken? Swap to

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

Takes

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