Neck Press

Chest · Barbell

How to do it

Lie on a flat bench and unrack with a medium grip, the one that leaves your forearm vertical when the elbow is at 90 degrees. Hold it over your **neck**, not your chest. Lower very slowly, at least twice as long as the way up, until it brushes; pause a second and press, squeezing the chest at the top. It aims at the upper chest because the elbows stay flared. This is the riskiest bench variant there is: **light weight, pins set, and never to failure**. The classic mistake is treating it like a normal press and loading it the same.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Shoulders, Triceps

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