Barbell Press Behind Neck

 While it can be performed standing, this movement is most frequently done while sitting astride a flat exercise bench. Take an overhand grip on the barbell handle with your hands set 3 - 5 inches wider than your shoulders on each side. Clean it to your shoulders, push it over your head to rest across your trapezius muscles behind your neck, and sit down on the bench. Start the movement with your elbows directly beneath the bar and keep them under the bar for your entire set.