Behind The Neck Push Press 101 Video Tutorial
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Overview
The Behind The Neck Push Press is a compound upper-body exercise primarily targeting the shoulders, with secondary emphasis on the abs, traps, and triceps. Using a barbell, the exercise begins with the barbell positioned behind the neck at shoulder height. By bending the knees slightly and explosively pressing the barbell overhead, the lifter engages the core for stability while targeting the deltoids for strength development. This dynamic movement also activates the traps and triceps as they assist in lifting the weight, making it an effective exercise for building shoulder strength and upper-body power. Proper form is essential to avoid strain on the neck and shoulders.
How to Perform
Set the barbell at a height just below shoulder level and load the appropriate weight onto it.
Stand with your feet shoulder-width apart and grip the bar with your hands positioned slightly wider than shoulder width, using a pronated grip (palms facing forward).
Step under the bar, positioning it across your upper traps, and ensure it rests comfortably on your shoulders.
Take two small steps back to create space, then take a deep breath and brace your core, making sure to tuck your chin for proper alignment.
Perform a small dip by slightly bending your knees and hips, keeping your torso upright.
Drive the bar upward, extending your legs and arms at the same time until the bar is fully locked out overhead.
Lower the bar back to the starting position with control, then repeat the movement for the desired number of reps.
Focus on a smooth, controlled movement to avoid jerking the body.
Keep the core engaged throughout the lift to protect the lower back.
Ensure your elbows are not flaring out excessively when pressing, as this can strain the shoulders.
If you feel discomfort in the neck, recheck the bar positioning on your traps to ensure it's not too low.
Tips
The Behind The Neck Push Press is a more advanced shoulder pressing variation that requires good shoulder mobility and core stability. Many individuals may find it difficult to perform the movement due to these requirements.
If you experience any discomfort during the exercise, consider switching to alternative pressing variations like the landmine or dumbbell press.
At the top of the movement, focus on reaching tall with the bar, and avoid trying to excessively pack your shoulders down and back.
To prevent wrist strain, resist the urge to let your wrists roll into extension. Instead, think about "rolling your knuckles toward the ceiling" to maintain better control.
Keep momentum out of the lift. Avoid excessive leg drive or bending and extending the knees during the press.
Engage your glutes and brace your core to maintain stability as you press the bar overhead. Make sure you’re not leaning backward too much while pressing.
Visualize looking out of a window at the top of the press, ensuring your ears align with your biceps.
Consider using a staggered stance to prevent excessive arching in the lower back. If you still struggle to control your core, try using a half-kneeling version of the press as a regression.
How Not to Perform
Avoid Excessive Leaning Back
Do not lean your upper body excessively backward as you press. This puts unnecessary strain on your lower back and can lead to injury. Focus on keeping your torso upright throughout the movement.
Don’t Use Momentum
Do not rely on momentum to lift the bar. Avoid jerking or swinging your body to assist with the press. Instead, focus on controlled, smooth movements to ensure the shoulders and core are doing the majority of the work.
Avoid Flared Elbows
Keep your elbows from flaring out too much when pressing the bar overhead. Excessive outward rotation can put stress on the shoulder joints. Maintain a stable, neutral arm position to protect the shoulder muscles and joints.
Don’t Overextend Your Wrists
Avoid letting your wrists roll backward into extension during the press. This can create unnecessary strain on the wrists and forearms. Focus on keeping your wrists in a neutral position, with your knuckles facing toward the ceiling.
Don’t Overuse Leg Drive
Don’t rely too much on your legs to press the bar overhead. The movement should be powered primarily by the shoulders. Only a slight dip and drive through the legs should be used to assist the press, not a full squat or excessive knee extension.
Avoid Arching Your Lower Back
Do not allow your lower back to excessively arch during the press. This can lead to lower back pain or injury. Engage your core and squeeze your glutes to stabilize your torso and prevent hyperextension of the lower back.
Don’t Rush the Movement
Avoid rushing through the press. Perform each repetition with control and focus, especially when lowering the bar back down. Rapid, uncontrolled movements can lead to form breakdown and increase the risk of injury.
Don’t Use a Narrow Stance
Avoid using a narrow stance, as this can make it harder to stabilize the body and maintain balance. Use a shoulder-width stance or staggered stance for better balance and support during the press.
Don’t Neglect Core Engagement
Do not forget to brace your core during the press. Not engaging your abs and lower back muscles can lead to poor posture and excessive strain on the spine. Keep your core tight to support your body and protect your lower back.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
