Seated Behind the Neck Shoulder Press 101 Video Tutorial
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Overview
The Seated Behind the Neck Shoulder Press is an upper body exercise primarily targeting the shoulders, with secondary emphasis on the traps and triceps. Performed while seated, it involves pressing a barbell from behind the neck upwards to full arm extension. This variation of the shoulder press engages the deltoids, especially the anterior and medial heads, while also activating the upper traps and triceps for stability and support. Using a barbell as the primary equipment, this exercise helps build strength and size in the shoulder muscles, although proper form and controlled movement are essential to minimize the risk of injury.
How to Perform
Set the barbell to a position slightly below shoulder height while standing, then load the appropriate weight onto the bar.
Position an adjustable bench underneath the bar in an upright setting.
Sit on the bench, ensuring a stable and comfortable posture, and grab the bar with a pronated grip (palms facing forward).
Unrack the barbell carefully, and engage your core muscles for stability.
Inhale, brace your core, and gently tuck your chin before slowly lowering the barbell to the back of your neck.
Exhale, press the barbell upward in a controlled motion, extending your arms fully to lock out at the top.
Focus on maintaining a steady rhythm throughout, keeping your movements smooth and precise.
Complete the desired number of repetitions while keeping the emphasis on proper form to protect your shoulders and minimize injury risk.
Tips
At the top of the movement, aim to extend fully, reaching tall, but don’t focus on forcing your shoulders down and back.
As you press the bar upward, allow your elbows to rotate outward. At the bottom, bring the elbows in tight to your ribcage for better control.
Maintain a strong grip on the bar, actively preventing your wrists from extending too far back. Imagine "pointing your knuckles toward the ceiling" to keep your hands engaged.
Engage your core throughout the press to avoid leaning back too much; your posture should remain upright.
Visualize looking out of a window at the top of the movement, ensuring that your ears are aligned with your biceps for a balanced position.
If you experience discomfort in your shoulders, try experimenting with a wider grip or incorporate other pressing variations that focus on a more vertical motion to reduce strain.
How Not to Perform
Avoid Arching Your Back Excessively: Do not lean back too much during the press. Keep your core engaged and your lower back neutral to avoid unnecessary strain on your spine and to ensure the focus remains on the shoulder muscles.
Don’t Use Momentum to Lift the Weight: Avoid jerking or swinging the barbell to initiate the lift. Use a controlled, steady motion to ensure that the targeted muscles, particularly the shoulders, are doing the work and not relying on momentum.
Avoid Flared Elbows: Do not allow your elbows to flare out too widely during the press. Keep them slightly forward, in line with the body, and avoid letting them go past a 90-degree angle, as this can put excessive strain on the shoulder joints.
Don’t Let Your Wrists Roll Back: Prevent your wrists from extending backward or rolling during the lift. Keep your wrists straight and aligned with your forearms. Focus on "rolling your knuckles toward the ceiling" to maintain proper grip and control.
Don’t Drop the Bar Too Quickly: Avoid lowering the barbell too fast. Control the descent to activate the shoulder muscles and avoid unnecessary impact on the joints.
Avoid Shrugging Your Shoulders Upward: Do not let your shoulders rise towards your ears while pressing. Focus on keeping your shoulders stable and down, engaging your traps and deltoids, not your upper traps unnecessarily.
Don’t Hold Your Breath: Remember to breathe properly. Inhale as you lower the barbell and exhale as you press it up. Holding your breath can create unnecessary pressure in your body and lead to dizziness or poor performance.
Don’t Use Too Much Weight: Avoid using a weight that’s too heavy to control properly. Choose a weight that allows you to complete the movement with good form and avoid compensating by using other muscle groups.
Avoid Inconsistent Movement Patterns: Ensure the press is smooth and fluid without jerks or pauses in between. A consistent range of motion is essential to target the shoulders effectively and reduce the risk of injury.
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.
