Master Behind the Neck Shoulder Press without any Injury chances

The neck shoulder press, also known as behind the neck barbell press, is certainly a risky exercise if done improperly, compromising your shoulders and increasing the chances of severe injury. Learn how to achieve the perfect behind the neck press form and its different variations in this article, to develop your lagging deltoids, build posterior strength, and improve the mobility of your shoulder socket.

Risks involved in Behind the Neck Shoulder press!

If you have poor shoulder mobility, or if your weight is too heavy, you could tear a shoulder muscle while doing behind the neck shoulder press. During the descending phase, the barbell could hit your neck or the back of your head and can also put a strain on your neck muscles.

Due to these risks, it’s best to only attempt a behind-the-neck press if you have:

• adequate shoulder mobility and stability
• normal trunk stability
• good thoracic (upper) spine mobility

That said, let’s move on to a detailed analysis of this exercise.

Behind the Neck Shoulder Press Benefits:

Behind the neck barbell press is an excellent medium to maximize upper body strength and to increase shoulder stability and mobility. This is because this exercise works your shoulders, upper back, and upper arms. Strong shoulders allow you to do a range of movements, including:

• lifting
• pulling
• pushing
• punching

Additionally, good shoulder stability and mobility reduce your risk of shoulder pain and injury.

Behind the Neck Shoulder Press Muscles Worked:

The muscles worked during behind the neck press are:

1. Front, outer, and rear deltoids (shoulders)
2. Trapezius (upper back)
3. Triceps brachii (back upper arm)
4. Serratus anterior (armpit over rib cage)

The core and leg muscles are also worked when behind the neck shoulder press is done in a standing position.

How It’s Done: The Two Behind the Neck Shoulder Press Variations

The behind-the-neck press can be done in a seated or standing position.

Seated Behind the Neck Barbell Press:

Performing behind the neck press in the seated position will allow you to focus more on the position of the barbell and protect your shoulders from externally rotating. Like all variations of the behind the neck press, it should be done with caution, with a spotter, and with a comfortable weight that you can control the movement pattern of.

The Setup:

1. Find a squat or bench press rack that you can manipulate the support bars and rack for the barbell. Also, make sure the rack has room to where you can either have a bench (at the highest pin) or a military press chair underneath it.
2. Put the rack pins in a position where you can comfortably remove the barbell from a position without struggling.
3. Position a bench (at its highest pin) or a military press chair underneath the rack. If you’re using a free weight rack, position it slightly behind the barbell. If you’re using a smith machine, position it right underneath so you can be in the starting position.
4. To remove the barbell from the rack, have a spotter aid you in moving the barbell off the rack and into a position where your arms are fully extended above your head just short of locking out your elbows. If you’re using a smith machine, just extend your arms upward and take the weight off its supporting hook/pin. This will be your starting position.

TIP: Before starting this motion, retract your scapula to give your shoulders support and a proper range of motion.

Range of Motion:

1. In a controlled movement lower the barbell behind your neck coming just short of hitting your traps.
2. Elevate the barbell above your head to the starting position just short of your elbows locking out.
3. Repeat for the desired amount of repetitions.

Note: Do the motion in a controlled movement with your scapula retracted allowing for proper motion in the shoulder socket. A spotter is required for this exercise. Do not attempt to un-rack the weight without a spotter because you are in a fixed position when removing the weight.

Standing Behind the Neck Barbell Press:

The standing variation of behind the neck barbell press poses the greatest risk of injury because you don’t have any back support and your overall body stability is less than it would be if it were done in a sitting position. The main benefits include abdominal activation.

The Setup:

1. Start by finding a squat rack that you can manipulate the support bars and rack for the barbell.
2. Put the rack pins at chest level so you can comfortably remove the barbell.
3. To remove the barbell from the rack, walk up to the barbell and position it just under your clavicle while putting a slight bend in your knees. Extend your legs fully to lift the barbell off the rack and slowly move away from the rack.
4. Push the barbell up above your head just short of locking out your elbow joint. This will be your starting position.

TIP: Before starting this motion, retract your scapula to give your shoulders support and a proper range of motion.

Range of Motion:

1. In a controlled movement lower the barbell behind your neck coming just short of hitting your traps. When you get close to failure, try doing a push press using your legs as a projectile to edge out a few more reps.
2. Elevate the barbell above your head to the starting position just short of your elbows locking out.
3. Repeat for the desired amount of repetitions.

Note: Do the motion in a controlled movement with your scapula retracted allowing for proper motion in the shoulder socket. A spotter is always recommended.

Alternatives to Behind the Neck Barbell Press:

If you’re concerned about injuring yourself while doing a behind-the-neck press, several alternative exercises offer similar benefits with less risk.

1. Behind the Neck Shoulder Press with Dumbbells:

Behind the neck presses are usually done with a barbell, but using individual dumbbells can reduce your risk of injury. Unlike barbells, dumbbells don’t keep your arms in a fixed position. This puts less stress on your shoulders because you can move more naturally, allowing them to gradually progress to a greater range of motion.

The step-by-step guide to executing behind the neck shoulder press with dumbbells is as follows:

1. Sit on a bench, feet planted on the floor and knees at 90 degrees. Rest the dumbbells on your thighs. Lift the dumbbells to shoulder level one at a time, palms facing forward.
2. Squeeze your shoulder blades together and move your elbows back, holding the dumbbells behind your ears.
3. Brace your core. Exhale and press the dumbbells straight up, keeping them in line with your shoulders. Pause.
4. Inhale and slowly return to starting position.
5. Start with one set of 12 to 15 reps.

• Shoulder Press:

The basic shoulder press is less risky because you hold the weight in front of your body and can be done standing/sitting. Like the behind-the-neck version, the standard shoulder press targets the deltoids, triceps, and trapezoids. It also works the pectoral muscles in the chest. It is done as:

1. Sit with the barbell just above your front shoulders. Plant your feet on the floor with your knees at 90 degrees. Grip the bar, hands wider than shoulder-width and palms facing forward.
2. Move the barbell out of the rack and hold it at chin-level. Brace your core, squeeze your shoulder blades together, and point your elbows forward.
3. Exhale and extend your arms to press the barbell upward, lining it up with your head. Pause.
4. Inhale and slowly return to the starting position.
5. Start with one set of 12 to 15 reps.

The Base Line:

Behind the neck shoulder press is a great exercise but it can put extra strain on your neck and shoulders, so many people advise against it.

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