The Benefits - Behind the neck presses develop the front and side delts. This is in my opinion stricter movement than  shoulder front presses. You will achieve a greater stretch in your front delts when you lower the bar behind your neck.

Execution - Sit on the bench, almost at perpendicular. Grasp a barbell with an overhand grip. Hold a barbell on your shoulders behind your head. Press the weight straight up. Lower the weight back to the starting position. Keep the weight under control during the movement and avoid to round  your lower back. When lowering the weight, bring your elbows as far back as possible.

Tips - I personally prefer to use a Smith machine. You will put all your energy on the pressing heavy weights, you want to hit the target muscles, am I right?  To get a better stretch, use a wide grip. Although behind the neck presses stimulate your front delts better, it will put a greater stress in your delts.  So warm up properly, before doing this movement. If you have inflexible shoulder joints, move the barbell upper and use the lighter weights than normally. Hold the bar with a thumbless grip.

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