How to Behind the Neck Press: A Comprehensive Guide
The behind the neck press is a popular exercise among weightlifters and bodybuilders for targeting the shoulders and upper back. It is a compound movement that involves pressing a barbell overhead from behind the neck. While it can be an effective exercise, it is also important to perform it correctly to avoid injury and maximize results. In this article, we will provide a comprehensive guide on how to perform the behind the neck press safely and effectively.
Understanding the Behind the Neck Press
Before diving into the technique, it is essential to understand the purpose of the behind the neck press. This exercise primarily targets the deltoids, which are the muscles on the top of the shoulders. It also engages the trapezius muscles in the upper back and the rotator cuff muscles in the shoulder joint. The behind the neck press is often used to add size and strength to the shoulders, as well as to improve overall upper body strength.
Setting Up for the Behind the Neck Press
To begin the behind the neck press, you will need a barbell and a sturdy bench or rack. Start by loading the barbell with the appropriate weight for your strength level. Stand up straight, holding the barbell with a shoulder-width grip, with your palms facing forward. Keep your feet shoulder-width apart and your knees slightly bent. Position the barbell behind your neck, ensuring that it is resting on the upper back muscles.
Performing the Behind the Neck Press
Now that you are set up, it is time to perform the behind the neck press. Here are the key steps:
1. Initiate the Movement: Begin by pushing through your feet and extending your hips slightly to generate momentum. This will help you lift the barbell from the starting position.
2. Press the Barbell: Keep your elbows tucked close to your head as you press the barbell overhead. Avoid locking out your elbows, as this can increase the risk of injury.
3. Lower the Barbell: Once the barbell is overhead, slowly lower it back behind your neck, ensuring that it remains on the upper back muscles throughout the movement.
4. Repeat: Continue to perform the exercise for the desired number of repetitions, maintaining proper form and control throughout.
Common Mistakes to Avoid
While the behind the neck press can be a beneficial exercise, it is important to be aware of common mistakes that can lead to injury or reduced effectiveness:
1. Allowing the Barbell to Touch the Neck: Never let the barbell touch your neck or scalp. This can cause strain and increase the risk of injury.
2. Using Excessive Weight: Avoid using weights that are too heavy, as this can lead to poor form and increased risk of injury.
3. Locking Out the Elbows: Locking out your elbows can put unnecessary stress on the shoulder joint and increase the risk of injury.
Conclusion
The behind the neck press is a valuable exercise for strengthening and shaping the shoulders and upper back. By following this comprehensive guide, you can perform the exercise safely and effectively. Remember to focus on proper form, use appropriate weight, and avoid common mistakes to maximize your results and minimize the risk of injury.
