Chest
The main muscle group listed for this exercise.
Exercise guide
Neck Press
Neck Press is an intermediate-level chest exercise performed with a barbell. It also involves the shoulders and arms.
Barbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Chest
Neck Press also involves shoulders, arms.
Strength
Movement pattern: press. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Neck Press
- 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.
Variations
Alternatives
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
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Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Clean and Press
Clean and Press is an intermediate-level shoulder exercise performed with a barbell. It also involves the core, legs, glutes, back, and arms.
View exerciseIncline Dumbbell Press
Incline Dumbbell Press is a beginner-friendly chest exercise performed with dumbbells. It also involves the shoulders and arms.
View exercisePin Presses
Pin Presses is an intermediate-level arm exercise performed with a barbell. It also involves the chest, back, and shoulders.
View exerciseSeated Barbell Military Press
Seated Barbell Military Press is an intermediate-level shoulder exercise performed with a barbell. It also involves the arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Neck Press.
What muscles does Neck Press work?
Neck Press primarily trains the chest and also involves the shoulders and arms.
Is Neck Press beginner-friendly?
It is listed as intermediate.
What equipment do I need for Neck Press?
This variation uses a barbell.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.