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Overview
While behind the neck presses are similar to the military press, an even greater amount of focus is placed on the deltoid muscles with significantly more emphasis on the posterior deltoid. Secondary stress is placed on the triceps, trapezius, and other upper back muscles. This exercise can also be performed in the standing position or using the smith machine.
Setup
Before attempting this exercise, ensure that the deltoid press racks are adjusted to the proper height so that the bar can easily be moved in and out of the racks at the beginning and end of the exercise. Adjust the height of the racks as needed and put on the proper weight. Take a seat on the upright bench and grip the bar with a grip about 3-5 inches wider than your shoulders. Have a spotter help you lift the bar out of the racks until you have stable control of the bar. As the weight on the racks is located behind your head, you should always have a spotter present when doing the military press.
To do the standing variation of this exercise, stand with your feet approximately shoulder width apart and clean the weight to your shoulders (click hear to learn how to perform the power clean). Press the bar upward until it is held directly over your head.
Movement
Bend your elbows to slowly lower the weight downward and behind your head until it stops behind your neck. Exhale as you press the bar forcefully upward back along the original path until it returns to the starting point. Repeat this movement for the desired number of repetitions. When your set is completed, have your spotter grab the bar and assist as you place it back onto the racks.
Tips From the Trainer
All individuals performing this exercise are advised to use a spotter when performing the seated press because the racks are located behind the head and can be difficult to lift the bar in and out of. If no spotter is available to you, use the smith machine. Although the smith machine does not work the stabilizer muscles as much, the machine can literally be a life saver if your muscles suddenly become tired and you are unable to lift the bar back up.
Try experimenting with a variety of grip widths when doing the behind the neck press. Different widths can work the deltoid muscles in different ways and add some needed change to your routine.
Beginners should not attempt the standing variation. Greater balance and stabilization is required to get into position and to press the weight. Take care to not arch the back or lean backwards when performing this variation. Keep the back straight and the bar safely in control throughout the movement.
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