The behind-the-neck press is known for its potential to strain the shoulders and limit mobility, making it a less-than-ideal choice for many.
Safer and more effective alternatives like the Dumbbell Shoulder Press, Standing Military Press, Arnold Press, Landmine Shoulder Press, and Pike Push-Ups can help you build strong, healthy shoulders without the risks.
Keep reading for a detailed breakdown of these exercises and how to include them in your routine.
Why Replace the Behind-the-Neck Press?
The behind-the-neck press has been a popular shoulder exercise for decades, but it comes with significant drawbacks that make it unsuitable for many people.
Understanding its limitations and opting for safer alternatives can help you build stronger, healthier shoulders without unnecessary strain or risk.
Overview of the Behind-the-Neck Press and Its Challenges
The behind-the-neck press requires you to lower a barbell behind your head, which places your shoulders in an awkward position.
This motion can cause excessive stress on the shoulder joints, especially if you lack flexibility or proper form.
The exercise also increases the risk of shoulder impingement, a condition where tendons or bursa in the shoulder are compressed, leading to pain and inflammation.
For individuals with limited mobility, the behind-the-neck press can be particularly problematic.
It demands a significant range of motion in the shoulders and thoracic spine, which not everyone can achieve safely.
Poor posture, common among people who sit for long hours, can further exacerbate the risks by making it harder to maintain proper alignment during the movement.
Thankfully, several alternative exercises target the same muscles without putting undue stress on the shoulders.
These alternatives allow for a more natural range of motion, making them accessible to people with varying levels of mobility and experience.
Benefits of Using Alternative Exercises
Replacing the behind-the-neck press with safer alternatives offers several key advantages, both in terms of performance and injury prevention.
First, alternative exercises promote safer movement patterns by keeping the shoulders in a more natural position.
For example, movements like the Dumbbell Shoulder Press allow you to adjust your grip and arm path, reducing the risk of joint strain.
This is particularly beneficial for long-term shoulder health, especially for those who train frequently.
Second, many alternatives provide better engagement of the deltoid muscles.
Exercises like the Arnold Press, for instance, target all three heads of the deltoid, ensuring a balanced and comprehensive workout.
This not only enhances shoulder strength but also contributes to improved aesthetics by developing a well-rounded shoulder shape.
Finally, alternative exercises often involve additional muscle groups and stabilizers, offering a more functional approach to strength training.
For example, the Standing Military Press engages your core to maintain stability, while the Landmine Shoulder Press activates stabilizing muscles in your shoulders and upper back.
These added benefits make these exercises more effective for building overall strength and stability.
Key Criteria for Choosing a Safe Shoulder Exercise
When selecting shoulder exercises, it’s important to prioritize safety, effectiveness, and versatility.
A good alternative to the behind-the-neck press should not only protect your shoulders but also target the right muscles and contribute to overall functional strength.
What Makes an Effective Alternative?
The primary consideration for any shoulder exercise is safety.
Your shoulder joint has a wide range of motion, but it’s also one of the most vulnerable to injury.
An effective alternative must keep the joint in a natural position, avoiding excessive external rotation or unnatural angles that can lead to impingement or strain.
Exercises like the Dumbbell Shoulder Press or Landmine Shoulder Press excel in this regard because they allow you to adjust your grip and movement path for optimal comfort and control.
Another critical factor is muscle engagement. The deltoid muscle has three distinct heads—anterior (front), medial (side), and posterior (rear)—and an effective shoulder exercise should target these areas appropriately.
For example, the Arnold Press is a standout choice because its rotating motion engages all three heads, ensuring balanced development.
While no single exercise can perfectly isolate every part of the deltoid, combining complementary movements can help you achieve comprehensive strength and size gains.
Finally, consider functional strength and additional muscle involvement.
Many effective shoulder exercises also activate stabilizing muscles in the core, upper back, and even the triceps.
Movements like the Standing Military Press demand core stability to maintain balance, while the Landmine Shoulder Press involves muscles in the upper back and rotator cuff for control.
This added muscle engagement not only strengthens your shoulders but also improves overall athletic performance and injury resistance.
How the Alternatives Meet These Criteria
Each of the recommended alternatives aligns with these criteria in unique ways.
The Dumbbell Shoulder Press prioritizes joint safety with its customizable range of motion and straightforward execution.
The Standing Military Press and Landmine Shoulder Press emphasize functional strength by involving stabilizers and core muscles.
Meanwhile, the Arnold Press provides an all-in-one solution for targeting the entire deltoid, and Pike Push-Ups offer a bodyweight option that mimics overhead pressing without equipment.
Dumbbell Shoulder Press
The Dumbbell Shoulder Press is a versatile and effective exercise for building shoulder strength while minimizing joint stress.
This movement is performed by pressing dumbbells overhead, allowing for a natural range of motion that reduces the risk of injury and enhances overall comfort.
Description
In the Dumbbell Shoulder Press, you hold a dumbbell in each hand at shoulder level, palms facing forward or slightly angled inward.
From this position, you press the dumbbells upward until your arms are fully extended but not locked out. The dumbbells then return to the starting position in a controlled manner.
You can perform this exercise while seated or standing, depending on your goals and preference.
The seated version provides more stability, while the standing version engages your core for additional balance and strength.
Benefits
One of the biggest advantages of the Dumbbell Shoulder Press is its ability to reduce joint stress.
Unlike fixed-barbell movements, the use of dumbbells allows you to adjust your grip and arm path, ensuring that your shoulders move naturally and comfortably.
This adaptability makes the exercise accessible to people with varying levels of shoulder mobility.
The exercise primarily targets the anterior (front) and medial (side) deltoids, which are key for developing shoulder strength and size.
It also engages secondary muscles, such as the triceps and upper traps, making it an excellent compound movement for upper-body development.
The option to perform the exercise seated or standing further adds to its versatility, allowing you to tailor it to your specific training needs.
Tips for Proper Form
To maximize the effectiveness of the Dumbbell Shoulder Press and avoid injury, proper form is crucial.
Start with a manageable weight to ensure you can maintain control throughout the movement.
Avoid flaring your elbows excessively, as this can strain the shoulder joints; instead, keep them at a slight angle to your torso.
Focus on a smooth, controlled tempo, pressing the dumbbells up slowly and lowering them with the same precision.
Avoid using momentum, as this reduces the engagement of the target muscles and increases the risk of poor form.
Standing Military Press
The Standing Military Press is a classic barbell exercise that builds shoulder strength and promotes overall upper-body stability.
This movement challenges not only your shoulders but also your core and supporting muscles, making it a fundamental exercise in any strength training program.
Description
In the Standing Military Press, you begin by gripping a barbell slightly wider than shoulder-width and positioning it at collarbone level.
Your palms should face forward, and your elbows should be slightly in front of the bar.
From this starting position, press the barbell directly overhead in a straight path, extending your arms fully without locking your elbows.
Once at the top, lower the barbell in a controlled manner back to the starting position.
The key distinction of this exercise is keeping the barbell in front of your head throughout the movement, which is safer and more natural for the shoulders compared to the behind-the-neck press.
Benefits
The Standing Military Press is a compound movement that not only targets the deltoids but also engages the triceps, upper chest, and core.
This full-body engagement makes it an excellent exercise for developing functional strength and improving posture.
Because it requires balance and stability, it strengthens the muscles that support your spine and hips, contributing to a well-rounded physique.
By keeping the barbell in front of the head, the exercise minimizes the risk of shoulder impingement and joint strain, making it a safer alternative to behind-the-neck variations.
Additionally, the Standing Military Press promotes balanced development of the shoulder muscles, ensuring that the anterior, medial, and supporting stabilizers all receive adequate stimulation.
Tips for Proper Form
To perform the Standing Military Press safely and effectively, focus on maintaining proper posture throughout the movement.
Keep your core engaged to prevent arching your lower back, which can strain the spine.
Your feet should be positioned shoulder-width apart for stability, with a slight bend in the knees to help maintain balance.
As you press the barbell overhead, avoid allowing it to drift forward or backward; the bar should move in a straight path.
Lower the barbell slowly to maintain control and ensure consistent tension on the shoulder muscles.
Starting with a moderate weight is crucial for mastering the movement before progressing to heavier loads.
Arnold Press

The Arnold Press, named after Arnold Schwarzenegger, is a dynamic shoulder exercise that enhances strength and mobility by incorporating a rotational movement.
This unique pressing variation targets all three heads of the deltoid, making it a powerful tool for developing well-rounded shoulders.
Description
The Arnold Press begins with dumbbells held in front of your shoulders, palms facing your body.
As you press the dumbbells upward, your wrists rotate outward, so your palms face forward by the time you reach the top of the movement.
This controlled rotation engages the shoulders in a more comprehensive manner than traditional presses.
The dumbbells are then lowered in a reverse motion, returning to the starting position with palms facing inward.
This exercise can be performed seated or standing, with the seated variation providing more stability and the standing variation challenging core strength.
Benefits
One of the primary advantages of the Arnold Press is its ability to target all three heads of the deltoid—the anterior, medial, and posterior.
The rotational motion ensures a more complete activation of the shoulder muscles, contributing to balanced strength and a fuller appearance.
Additionally, the exercise improves shoulder mobility by encouraging a greater range of motion compared to standard pressing movements.
The Arnold Press is also an excellent way to add variety to your shoulder training routine.
Its unique mechanics challenge your muscles in a different way, helping to overcome plateaus and promoting consistent progress.
Whether you’re looking to build strength, improve aesthetics, or increase functional mobility, this exercise offers a versatile and effective solution.
Tips for Proper Form
To perform the Arnold Press safely and effectively, focus on controlled and deliberate movements.
As you press the dumbbells upward, rotate your wrists gradually and smoothly, avoiding jerky or rushed motions.
This ensures proper engagement of the shoulder muscles and reduces the risk of strain.
Be cautious about overloading with too much weight, as this can compromise the rotation and lead to improper form.
Start with lighter dumbbells to master the movement, then progressively increase the weight as your strength and control improve.
Maintaining proper posture is crucial—keep your back straight and your core engaged throughout the exercise to prevent unnecessary stress on your lower back.
If you’re performing the exercise standing, ensure your feet are shoulder-width apart for stability.
Landmine Shoulder Press
The Landmine Shoulder Press is a versatile exercise that combines strength and stability in a shoulder-friendly pressing motion.
By using a barbell anchored at one end, this exercise reduces strain on the shoulder joints and provides a natural pressing path, making it a great option for individuals of all fitness levels.
Description
To perform the Landmine Shoulder Press, you’ll need a barbell secured at one end, either in a landmine attachment or against a sturdy corner.
Stand with your feet shoulder-width apart and grip the free end of the barbell with one hand, holding it at shoulder height.
From this position, press the barbell forward and upward in an angled path until your arm is fully extended but not locked out.
Slowly return the barbell to the starting position while maintaining control throughout the movement.
This exercise can be performed standing or kneeling, depending on your preference and focus.
Benefits
One of the standout benefits of the Landmine Shoulder Press is its joint-friendly design.
The angled pressing motion allows for a more natural range of movement, reducing stress on the shoulder joints and making it a suitable choice for individuals recovering from shoulder injuries or dealing with mobility limitations.
In addition to targeting the deltoids, the Landmine Shoulder Press engages various stabilizing muscles, including the core, upper back, and rotator cuff.
This improves overall control and functional strength, enhancing performance in other lifts and daily activities.
The unilateral nature of the exercise also helps address muscle imbalances by working one side of the body at a time.
Tips for Proper Form
To get the most out of the Landmine Shoulder Press, focus on proper technique.
As you press the barbell, follow a forward and upward path, keeping the movement controlled and deliberate.
Avoid overextending your elbow at the top to prevent unnecessary strain.
Throughout the exercise, keep your shoulders retracted and your chest up, which helps maintain proper alignment and minimizes stress on the joints.
Engage your core to stabilize your torso, especially if you’re performing the exercise while standing.
For added safety, start with a lighter weight to ensure you can maintain good form before progressing to heavier loads.
Pike Push-Ups
Pike Push-Ups are an excellent bodyweight exercise that mimics the mechanics of an overhead press.
With no equipment required, this movement targets the shoulders while also strengthening stabilizing muscles and improving overall mobility.
Description
In Pike Push-Ups, your body is positioned in an inverted V-shape, with your hands and feet on the ground and your hips raised high.
Begin with your hands slightly wider than shoulder-width apart and your feet closer together.
Lower your head towards the ground by bending your elbows, keeping your hips elevated throughout the movement. Once your head is near the ground, push back up to the starting position.
This movement replicates the pressing motion of traditional shoulder exercises but uses your body weight as resistance.
Benefits
One of the key benefits of Pike Push-Ups is their accessibility.
Since they require no equipment, they can be performed virtually anywhere, making them ideal for home workouts or when you’re on the go.
This exercise effectively targets the shoulders, particularly the anterior and medial deltoids, while also engaging the triceps and core for stabilization.
Additionally, the inverted position helps improve shoulder and upper body mobility, which is beneficial for overall functional strength.
By strengthening stabilizing muscles, Pike Push-Ups can also reduce the risk of shoulder injuries and enhance performance in other pressing movements.
Tips for Proper Form
To maximize the effectiveness of Pike Push-Ups and avoid strain, focus on maintaining proper body alignment.
Keep your core tight throughout the exercise to ensure your hips stay elevated in the inverted V-shape.
Your head should move straight towards the ground, and your elbows should bend at a natural angle, avoiding any flaring out to the sides.
Perform the movement slowly and with control, paying attention to the descent to prevent unnecessary neck strain.
If the exercise feels too challenging initially, you can modify it by placing your hands on an elevated surface to reduce the resistance.
As you gain strength, progress to performing the full movement on the ground.
How to Incorporate These Alternatives into Your Workout
Replacing the behind-the-neck press with safer and more effective alternatives can be seamless when you approach your training with clear goals and a strategic plan.
By integrating the exercises discussed, you can build strong, balanced shoulders while minimizing the risk of injury.
Guidelines for Replacing the Behind-the-Neck Press
Start by identifying your fitness goals, as this will shape your approach to shoulder training.
If your aim is to build strength, prioritize exercises like the Standing Military Press and Landmine Shoulder Press, which engage multiple muscle groups and allow for progressive overload.
For hypertrophy, focus on movements such as the Arnold Press and Dumbbell Shoulder Press, which target specific areas of the deltoids for balanced development.
If mobility is a key concern, Pike Push-Ups and the Arnold Press can improve shoulder flexibility while building functional strength.
Choose two to three exercises from the list to create a well-rounded shoulder routine.
For example, pairing a pressing exercise like the Dumbbell Shoulder Press with a functional movement like the Landmine Shoulder Press can effectively target the anterior and medial deltoids while engaging stabilizing muscles.
Mixing variations ensures that all three deltoid heads (anterior, medial, and posterior) are worked, promoting balanced development and reducing the risk of imbalances.
Sample Workout Plan
Here’s how you can structure a workout incorporating these alternatives:
Beginner Routine (2–3 sets, 8–12 reps each):
- Dumbbell Shoulder Press (seated or standing): Focus on control and proper form.
- Pike Push-Ups: Perform at a slow pace, prioritizing stability.
- Landmine Shoulder Press: Use light weight to master the pressing motion and core engagement.
Advanced Routine (3–4 sets, 6–10 reps each):
- Standing Military Press: Lift heavier weights to build strength while maintaining proper form.
- Arnold Press: Incorporate controlled wrist rotation for full deltoid activation.
- Landmine Shoulder Press: Use a moderate-to-heavy weight for functional strength and stability.
For a full-body or upper-body workout, integrate these exercises alongside pulling movements (e.g., pull-ups or rows) to ensure balanced upper-body strength.
You can also include them in supersets or circuits for a time-efficient, high-intensity session.
Conclusion
Replacing the behind-the-neck press with safer alternatives like the Dumbbell Shoulder Press, Arnold Press, and Pike Push-Ups allows you to build strong, balanced shoulders while minimizing joint strain.
Each exercise targets the deltoids effectively and can be tailored to your fitness goals.
Start incorporating these movements into your routine today for healthier, more functional shoulders.