If you want to build a well-rounded, proportional upper body, you need strong, balanced shoulders. 

And while many weightlifters lean on the overhead press for this, it doesn’t work the entire shoulder equally. Specifically, it does a great job of developing your front delts, but it’s less effective for rounding out your side and rear delts. 

So, is there a better way to press that targets all three heads of the delts more evenly?

Scientists at the University of Milan tried to answer this question when they had eight competitive male bodybuilders perform one set of the following exercises: 

  • Seated barbell overhead press
  • Seated barbell behind-the-neck press
  • Seated machine overhead press
  • Seated machine behind-the-neck press

For each exercise, the researchers measured muscle activation in the three heads of the delts, along with the pecs, traps, and triceps.

Muscle activation in the traps and triceps was similar across all exercises, while the pecs were slightly more active during the free-weight overhead press variations. When it came to shoulder activation, the front delts were equally engaged in all exercises, but the side and rear delts were much more active during the behind-the-neck barbell press than during the other exercises.

Here are these results in graph form:

Muscle Activation During Different Overhead Press Variations

Is the Behind-The-Neck Press Better Than the Overhead Press?

Overhead Press

Do these results make the behind-the-neck overhead press better than the regular overhead press for building big, balanced shoulders? 

Not necessarily. 

They show the behind-the-neck press has benefits, but I still believe the regular overhead press is the better option for most people, and here’s why.

First, many people find barbell pressing behind-the-neck uncomfortable because it demands a level of shoulder mobility that most people don’t have. Even if your shoulders are mobile enough, you’ll likely have to push your head forward to avoid hitting it with the bar, which makes the movement awkward.

Second, the behind-the-neck press puts your shoulders in a less stable position—arms out to the side, elbows bent at 90 degrees, palms forward (often called the “high-five” position). This position increases the risk of injury compared to pressing with your elbows slightly forward.

Third, you can’t lift as much weight in the behind-the-neck press as you can in the overhead press, which limits your potential for gaining strength and muscle.

A better approach is to focus on the overhead press (either seated or standing) to safely build strength and muscle in your shoulders, then complement this with isolation exercises that target the side and rear delts, like dumbbell side lateral raises, rear delt raises, or reverse flyes.

Or, if you’re short on time and want an exercise that trains your shoulders more completely, the dumbbell shoulder press is a solid choice. 

This exercise allows you to move more freely than the barbell press, letting your arms and shoulders move into a position that’s safer and more comfortable, while still engaging your side and rear delts effectively.

This is how I like to structure my training, and it’s the method I recommend in my fitness books for men and women, Bigger Leaner Stronger and Thinner Leaner Stronger.