Back press

Sit on a bench with your back straight. Grasp a barbell with an overhand grip and rest the barbell across your shoulders behind your neck:

  • Inhale and press the barbell directly above your head without arching your back
  • Exhale as you complete the movement

This exercise works the deltoids, particularly the medial part, and the upper trapezius, triceps, and serratus anterior. It also works the rhomboids, infraspinatus, teres minor, and supraspinatus. You can also perform this movement while standing or by setting the bar on a rack. There are many machines that allow you to do this exercise with less concentration on form and safety.

Warning: to avoid traumatizing the shoulder joint, which is particularly delicate, rest the bar higher or lower behind your neck according to your body type and flexibility. This exercise can be strenuous on the rotator cuff muscles and should be performed with caution.