Behind The Neck Press

Activated Muscles

Muscle Group	Muscles
Primary muscles	Shoulders (Deltoids, particularly the Posterior and Lateral Deltoids)
Secondary muscles	Triceps Brachii, Upper Chest (Clavicular Head of Pectoralis Major)
Stabilizer muscles	Core (Abdominals, Obliques), Upper Back (Trapezius, Rhomboids)
Grip muscles	Forearms (Flexors)

Muscle Group

Muscles

Primary muscles

Shoulders (Deltoids, particularly the Posterior and Lateral Deltoids)

Secondary muscles

Triceps Brachii, Upper Chest (Clavicular Head of Pectoralis Major)

Stabilizer muscles

Core (Abdominals, Obliques), Upper Back (Trapezius, Rhomboids)

Grip muscles

Forearms (Flexors)

Behind The Neck Press Average

Level
	23 kg (51 lbs)	14 kg (30 lbs)
	41 kg (90 lbs)	22 kg (49 lbs)
	65 kg (143 lbs)	34 kg (75 lbs)
	95 kg (209 lbs)	48 kg (106 lbs)
	128 kg (283 lbs)	64 kg (140 lbs)

Level

23 kg
(51 lbs)

14 kg
(30 lbs)

41 kg
(90 lbs)

22 kg
(49 lbs)

65 kg
(143 lbs)

34 kg
(75 lbs)

95 kg
(209 lbs)

48 kg
(106 lbs)

128 kg
(283 lbs)

64 kg
(140 lbs)

Note: These standards are based on average lifters and may vary depending on individual factors such as body weight, age. More datailed data below.

Behind The Neck Press Standards [kg]

By Bodyweight
By Age

Table by Male and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

BW
50	8	18	33	52	75
55	11	22	38	59	82
60	14	26	44	65	90
65	17	30	49	71	97
70	20	34	54	77	104
75	23	38	58	83	111
80	26	42	63	89	117
85	28	45	68	94	123
90	31	49	72	99	129
95	34	53	76	104	135
100	37	56	81	109	141
105	40	60	85	114	146
110	43	63	89	119	151
115	45	66	93	123	157
120	48	70	97	128	162
125	51	73	100	132	166
130	53	76	104	136	171
135	56	79	108	140	176
140	59	82	111	144	180

Table by Male and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Age
15	20	35	55	81	109
20	23	40	63	92	125
25	23	41	65	95	128
30	23	41	65	95	128
35	23	41	65	95	128
40	23	41	65	95	128
45	22	39	62	90	122
50	21	36	58	84	114
55	19	34	54	78	106
60	17	31	49	71	96
65	16	28	44	64	87
70	14	25	40	58	78
75	13	22	35	52	70
80	11	20	32	46	62
85	10	18	28	41	56
90	9	16	26	37	50

Table by Female and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

BW
40	7	14	23	34	46
45	9	16	25	37	50
50	10	18	28	40	53
55	12	20	30	42	56
60	13	21	32	45	59
65	14	23	34	47	62
70	16	24	36	49	64
75	17	26	38	51	67
80	18	27	39	53	69
85	19	29	41	55	71
90	20	30	43	57	73
95	21	31	44	59	75
100	22	33	46	61	77
105	23	34	47	62	79
110	24	35	48	64	81
115	25	36	50	66	83
120	26	37	51	67	84

Table by Female and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Age
15	12	19	29	41	54
20	13	22	33	47	62
25	14	22	34	48	64
30	14	22	34	48	64
35	14	22	34	48	64
40	14	22	34	48	64
45	13	21	32	46	60
50	12	20	30	43	57
55	11	18	28	40	52
60	10	17	26	36	48
65	9	15	23	33	43
70	8	14	21	29	39
75	7	12	19	26	35
80	7	11	17	23	31
85	6	10	15	21	28
90	5	9	13	19	25

Note: Dumbbell weights in the table are for one dumbbell, The barbell at the gym basically weighs 20 kg / 44 lbs.

About Table

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	Top 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Color

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

Top 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Light	🔥 40-50 calories
Moderate	🔥 50-65 calories
Vigorous	🔥 65-85 calories
High-Intensity	🔥 85-105 calories

Intensity

Calories Burned

Light

🔥 40-50 calories

Moderate

🔥 50-65 calories

Vigorous

🔥 65-85 calories

High-Intensity

🔥 85-105 calories

Note: These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity levels:

Light: Warm-up sets or recovery work
Moderate: Standard working sets
Vigorous: Heavy lifting or higher volume
High-Intensity: Maximum effort or AMRAP sets

Behind The Neck Press

Activated Muscles

Behind The Neck Press Average [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Behind The Neck Press Standards [kg]

Table by Male and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Male and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Female and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Female and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

About Table

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW
50	8	18	33	52	75
55	11	22	38	59	82
60	14	26	44	65	90
65	17	30	49	71	97
70	20	34	54	77	104
75	23	38	58	83	111
80	26	42	63	89	117
85	28	45	68	94	123
90	31	49	72	99	129
95	34	53	76	104	135
100	37	56	81	109	141
105	40	60	85	114	146
110	43	63	89	119	151
115	45	66	93	123	157
120	48	70	97	128	162
125	51	73	100	132	166
130	53	76	104	136	171
135	56	79	108	140	176
140	59	82	111	144	180

Age
15	20	35	55	81	109
20	23	40	63	92	125
25	23	41	65	95	128
30	23	41	65	95	128
35	23	41	65	95	128
40	23	41	65	95	128
45	22	39	62	90	122
50	21	36	58	84	114
55	19	34	54	78	106
60	17	31	49	71	96
65	16	28	44	64	87
70	14	25	40	58	78
75	13	22	35	52	70
80	11	20	32	46	62
85	10	18	28	41	56
90	9	16	26	37	50

BW
40	7	14	23	34	46
45	9	16	25	37	50
50	10	18	28	40	53
55	12	20	30	42	56
60	13	21	32	45	59
65	14	23	34	47	62
70	16	24	36	49	64
75	17	26	38	51	67
80	18	27	39	53	69
85	19	29	41	55	71
90	20	30	43	57	73
95	21	31	44	59	75
100	22	33	46	61	77
105	23	34	47	62	79
110	24	35	48	64	81
115	25	36	50	66	83
120	26	37	51	67	84

Age
15	12	19	29	41	54
20	13	22	33	47	62
25	14	22	34	48	64
30	14	22	34	48	64
35	14	22	34	48	64
40	14	22	34	48	64
45	13	21	32	46	60
50	12	20	30	43	57
55	11	18	28	40	52
60	10	17	26	36	48
65	9	15	23	33	43
70	8	14	21	29	39
75	7	12	19	26	35
80	7	11	17	23	31
85	6	10	15	21	28
90	5	9	13	19	25

BW
50	8	18	33	52	75
55	11	22	38	59	82
60	14	26	44	65	90
65	17	30	49	71	97
70	20	34	54	77	104
75	23	38	58	83	111
80	26	42	63	89	117
85	28	45	68	94	123
90	31	49	72	99	129
95	34	53	76	104	135
100	37	56	81	109	141
105	40	60	85	114	146
110	43	63	89	119	151
115	45	66	93	123	157
120	48	70	97	128	162
125	51	73	100	132	166
130	53	76	104	136	171
135	56	79	108	140	176
140	59	82	111	144	180

Age
15	20	35	55	81	109
20	23	40	63	92	125
25	23	41	65	95	128
30	23	41	65	95	128
35	23	41	65	95	128
40	23	41	65	95	128
45	22	39	62	90	122
50	21	36	58	84	114
55	19	34	54	78	106
60	17	31	49	71	96
65	16	28	44	64	87
70	14	25	40	58	78
75	13	22	35	52	70
80	11	20	32	46	62
85	10	18	28	41	56
90	9	16	26	37	50

BW
40	7	14	23	34	46
45	9	16	25	37	50
50	10	18	28	40	53
55	12	20	30	42	56
60	13	21	32	45	59
65	14	23	34	47	62
70	16	24	36	49	64
75	17	26	38	51	67
80	18	27	39	53	69
85	19	29	41	55	71
90	20	30	43	57	73
95	21	31	44	59	75
100	22	33	46	61	77
105	23	34	47	62	79
110	24	35	48	64	81
115	25	36	50	66	83
120	26	37	51	67	84

Age
15	12	19	29	41	54
20	13	22	33	47	62
25	14	22	34	48	64
30	14	22	34	48	64
35	14	22	34	48	64
40	14	22	34	48	64
45	13	21	32	46	60
50	12	20	30	43	57
55	11	18	28	40	52
60	10	17	26	36	48
65	9	15	23	33	43
70	8	14	21	29	39
75	7	12	19	26	35
80	7	11	17	23	31
85	6	10	15	21	28
90	5	9	13	19	25

BW
50	8	18	33	52	75
55	11	22	38	59	82
60	14	26	44	65	90
65	17	30	49	71	97
70	20	34	54	77	104
75	23	38	58	83	111
80	26	42	63	89	117
85	28	45	68	94	123
90	31	49	72	99	129
95	34	53	76	104	135
100	37	56	81	109	141
105	40	60	85	114	146
110	43	63	89	119	151
115	45	66	93	123	157
120	48	70	97	128	162
125	51	73	100	132	166
130	53	76	104	136	171
135	56	79	108	140	176
140	59	82	111	144	180

Age
15	20	35	55	81	109
20	23	40	63	92	125
25	23	41	65	95	128
30	23	41	65	95	128
35	23	41	65	95	128
40	23	41	65	95	128
45	22	39	62	90	122
50	21	36	58	84	114
55	19	34	54	78	106
60	17	31	49	71	96
65	16	28	44	64	87
70	14	25	40	58	78
75	13	22	35	52	70
80	11	20	32	46	62
85	10	18	28	41	56
90	9	16	26	37	50

BW
40	7	14	23	34	46
45	9	16	25	37	50
50	10	18	28	40	53
55	12	20	30	42	56
60	13	21	32	45	59
65	14	23	34	47	62
70	16	24	36	49	64
75	17	26	38	51	67
80	18	27	39	53	69
85	19	29	41	55	71
90	20	30	43	57	73
95	21	31	44	59	75
100	22	33	46	61	77
105	23	34	47	62	79
110	24	35	48	64	81
115	25	36	50	66	83
120	26	37	51	67	84

Age
15	12	19	29	41	54
20	13	22	33	47	62
25	14	22	34	48	64
30	14	22	34	48	64
35	14	22	34	48	64
40	14	22	34	48	64
45	13	21	32	46	60
50	12	20	30	43	57
55	11	18	28	40	52
60	10	17	26	36	48
65	9	15	23	33	43
70	8	14	21	29	39
75	7	12	19	26	35
80	7	11	17	23	31
85	6	10	15	21	28
90	5	9	13	19	25