Neck Press

An intermediate strength exercise for the chest, shoulders and triceps, done with a barbell and a bench or box.

Movement guide

Neck Press

Demand · source-assignedMedium (unreviewed)

Equipment requiredA barbell + A bench or box

Muscle focusChest · Shoulders · Triceps

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Chest press machine demonstrated on the 3D figure

3D demoChest press machineBeginner · Strength machine

Similar move, beginner grade.

This move

Neck Press demonstrated on the 3D figure

3D demoNeck PressIntermediate · A barbell + A bench or box

Intermediate grade (source-assigned).

Harder option

Bench press with bands demonstrated on the 3D figure

3D demoBench press with bandsAdvanced · A barbell + A band + A bench or box

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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).
When you are done, place the bar back in the rack.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Chest. Also: Shoulders, Triceps.

Equipment

A barbell + A bench or box

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Barbell bench press demonstrated on the 3D figure

3D demoBarbell bench pressIntermediate · A barbell + A bench or box

Decline barbell bench press demonstrated on the 3D figure

3D demoDecline barbell bench pressIntermediate · A barbell + A bench or box

Decline dumbbell bench press demonstrated on the 3D figure

3D demoDecline dumbbell bench pressIntermediate · A dumbbell + A bench or box

Dumbbell bench press demonstrated on the 3D figure

3D demoDumbbell bench pressIntermediate · A dumbbell + A bench or box

Incline barbell bench press demonstrated on the 3D figure

3D demoIncline barbell bench pressIntermediate · A barbell + A bench or box

Incline cable chest press demonstrated on the 3D figure

3D demoIncline cable chest pressBeginner · A cable machine + A bench or box

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Questions people ask

What muscles does the Neck Press work?

Mainly the chest, with help from the shoulders and triceps.

What equipment do I need for the Neck Press?

A barbell + A bench or box.

Is the Neck Press good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Chest press machine.

What is an easier alternative to the Neck Press?

Try the Chest press machine. It works similar muscles at a lower grade.

How do I make the Neck Press harder?

Progress to the Bench press with bands, or add load, range or slower lowering once your form is solid.