Shoulders · Stick
Stick Standing Behind Neck Press
How to do the stick standing behind neck press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Stick
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Hold a stick behind your head resting on your upper traps with a grip wider than shoulder width. Brace your core and press the stick straight overhead until your arms lock out. Lower it back behind your neck under control and repeat.
- 1Side and front delts pressing the stick overhead
- 2Triceps finishing at the top
- 3Core and glutes tight to keep the torso upright
Common mistakes
- Lowering the stick too far behind the neck
- Arching the lower back to drive the press
- Letting the stick drift forward out of the groove
Muscles worked
The stick standing behind neck press mainly works the front delts, triceps, and side delts, with the upper traps, forearms, and upper abs assisting.
- Front DeltsPrimary
- TricepsPrimary
- Side DeltsPrimary
- Upper TrapsSupport
- ForearmsSupport
- Upper AbsSupport
- Lower BackMinor
- Lower TrapsMinor
- Lower AbsMinor
- GlutesMinor
- Rear DeltsMinor
- External RotatorsMinor
Kovo programs the stick standing behind neck 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.