Shoulders · Barbell
Barbell Behind the Back Push Press
How to do the barbell behind the back push press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Compound
How to do it
Hold a barbell behind your back at hip level with an overhand grip, arms straight. Dip slightly at the knees and drive through your legs to press the bar up behind your body as your hips extend, then lower it back under control.
- 1Feel your shoulders and traps drive the bar up behind you as your legs
- 2extend
- 3Use a quick dip and drive through your legs for power
- 4Keep your chest tall and core braced throughout
Common mistakes
- Do not arch your lower back as you press
- Do not let the bar drift away from your body
- Do not press with bent wrists; keep them neutral
Muscles worked
The barbell behind the back push press works the triceps, upper traps, rear delts, forearms, upper abs, quads, glutes, front delts, and side delts.
- TricepsSupport
- Upper TrapsSupport
- Rear DeltsSupport
- ForearmsSupport
- Upper AbsSupport
- QuadsSupport
- GlutesSupport
- Front DeltsSupport
- Side DeltsSupport
- LatsMinor
- Lower BackMinor
- Mid TrapsMinor
- Lower TrapsMinor
- Lower AbsMinor
- CalvesMinor
Kovo programs the barbell behind the back push press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.