Military Press Behind Neck 101 Video Tutorial
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Overview
The Military Press Behind Neck is an upper-body exercise primarily targeting the shoulders, specifically the deltoid muscles. By pressing a barbell from behind the neck, this movement also engages the traps, triceps, and core muscles, providing a comprehensive workout for upper body strength. It requires a barbell and focuses on proper form to avoid strain on the neck and spine. This exercise can help build shoulder mass and stability while also improving overall upper body strength. To maximize effectiveness, it's crucial to maintain proper posture and avoid excessive weight to prevent injury.
How to Perform
Set the barbell just below shoulder height and load it with your desired weight.
Stand with your feet shoulder-width apart and grip the bar with your hands placed slightly wider than shoulder-width, using a pronated (overhand) grip.
Position yourself under the bar, resting it on your upper traps, ensuring a stable base.
Take two small steps backward and brace your core, inhaling deeply to tighten your midsection. Keep your chin slightly tucked and your posture straight.
Press the bar upward and fully extend your arms until they are locked out overhead.
Exhale once the bar reaches the top position and slowly lower it back behind your neck, maintaining control throughout the descent.
Repeat the movement for the desired number of repetitions, focusing on controlled motion and proper form to protect the neck and spine.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
The Military Press Behind Neck is an advanced shoulder exercise, requiring excellent shoulder mobility and core stability, which not everyone may possess.
If you feel discomfort or pain while performing the movement, consider switching to an alternative shoulder press variation like the landmine or dumbbell press to reduce strain.
At the top of the movement, focus on reaching tall and avoid overthinking the position of your shoulders. The goal is to maintain a natural, neutral position rather than over-packing your shoulders.
Avoid letting your wrists roll backward. Think about "pointing your knuckles upward" to maintain wrist alignment and control throughout the press.
Eliminate any momentum by performing the movement slowly and steadily. Do not use your legs to assist the lift by bending or extending your knees.
Engage your glutes and brace your core tightly as you press. Ensure you're not excessively leaning back during the movement, keeping your body in a straight line.
As you press the bar overhead, imagine you're trying to look out a window, ensuring that your ears remain aligned with your biceps at the top.
If you struggle with lower back arching, consider using a staggered stance to better control the movement. If you still have difficulty engaging your core, a half-kneeling variation might be a suitable regression to try.
How Not to Perform
Avoid Overarching Your Lower Back: Do not excessively lean back while pressing the bar. This can put unnecessary strain on your spine and reduce the focus on the shoulders. Keep your torso upright and engaged, with minimal arch in your lower back.
Don’t Use Momentum: Resist the urge to use body momentum to lift the bar. Swinging or jerking the bar up takes the load off the target muscles and can lead to injury. Focus on controlled, smooth movements from start to finish.
Avoid Wrists Rolling Back: Don’t let your wrists extend backward during the press. This can cause discomfort and strain in your wrists and arms. Instead, concentrate on keeping your knuckles pointed upward throughout the press to maintain proper wrist alignment.
Don’t Use Excessive Leg Drive: Do not bend or extend your knees to assist with lifting the bar. This adds unnecessary energy expenditure and takes the focus off your shoulders. Keep your lower body still and engage your core for stability.
Avoid Shrugging Shoulders: Do not shrug your shoulders upwards to help with the lift. The movement should come from your arms and shoulders, not from a shoulder shrug. Keep your shoulders stable and controlled throughout the press.
Don’t Let Your Core Relax: Failing to brace your core properly can lead to a lack of stability and potential injury. Always engage your core before pressing and maintain a tight midsection throughout the entire lift.
Avoid Pressing With Poor Posture: Don’t let your posture collapse as you press the bar. Ensure that your head is aligned with your body, and your ears should be in line with your biceps at the top of the lift. This helps maintain a neutral spine and reduces the risk of neck strain.
Don’t Rush the Descent: Lower the bar slowly and with control. Avoid dropping the bar too quickly as it can cause unnecessary stress on your shoulder joints. A slow, controlled descent ensures you’re activating the right muscles and maintaining joint health.
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.
