Standing Barbell Press Behind Neck 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Standing Barbell Press Behind the Neck is a compound exercise primarily targeting the shoulders, particularly the deltoids, with secondary activation of the triceps. This movement involves pressing a barbell from behind the neck overhead while standing, requiring good shoulder mobility and upper back stability. It engages both the anterior and lateral deltoid heads, as well as the traps and triceps as secondary muscles. The exercise demands coordination and strength, as the barbell must be controlled through the full range of motion. To perform this movement safely, proper posture and technique are crucial to avoid unnecessary stress on the shoulder joints. The required equipment is a barbell.
How to Perform
Set Up the Barbell: Place a barbell on a squat rack or a similar sturdy surface at about chest height. Ensure that the bar is evenly loaded.
Position Yourself Under the Bar: Stand facing the barbell, stepping under it so that it rests across the upper traps and behind your neck. Your feet should be shoulder-width apart, and your body should be in an upright, neutral position.
Grip the Bar: Reach up and grab the bar with a pronated grip (palms facing forward). Your hands should be slightly wider than shoulder-width apart.
Prepare Your Core and Posture: Engage your core, tighten your glutes, and ensure that your chest is lifted. Stand tall with your back straight and your head in a neutral position (not tilting forward or backward).
Lift the Bar from the Rack: Take a deep breath and press through your legs to lift the bar off the rack. Step back to clear the rack with your feet slightly staggered or in a stable stance. The bar should now be resting behind your neck, with your elbows bent at about a 90-degree angle.
Press the Bar Overhead: Exhale as you push the bar overhead, extending your arms fully without locking the elbows. Focus on keeping your upper body stable and your core engaged throughout the movement.
Lower the Bar Slowly: Inhale as you lower the bar back down to the starting position behind your neck, keeping the movement controlled. Your elbows should track down and back in a straight line, aiming to bring the bar to the level of your upper chest or slightly lower.
Repeat for Repetitions: Continue pressing the bar overhead and lowering it with controlled movement until you reach the desired number of repetitions.
★ 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
Avoid Overextending: Ensure your back remains straight and avoid arching your lower back excessively to prevent strain.
Don't Drop the Elbows Too Far: Keep your elbows below or in line with your wrists to avoid unnecessary stress on the shoulder joints.
Breathing: Inhale as you lower the bar, and exhale as you press it up.
How Not to Perform
Don't Arch Your Back: Avoid excessive arching of the lower back, which can strain the spine. Keep your back neutral and engage your core to stabilize your torso.
Don't Flare Your Elbows Out Too Much: Keep your elbows below or in line with your wrists. Flaring your elbows too wide increases shoulder stress and reduces muscle activation.
Don’t Use Too Much Weight: Lifting excessively heavy weights can compromise your form and increase the risk of injury. Start with a manageable weight to ensure full control of the movement.
Don’t Let the Bar Drift Forward: The bar should stay in a straight vertical path. Avoid letting it drift too far forward, as it places unnecessary strain on the shoulder joints.
Don't Drop the Bar Too Quickly: Lower the bar in a controlled manner to avoid jarring your shoulder joints. Dropping the bar too fast can also waste energy.
Don’t Lock Your Elbows: While extending the arms fully overhead, avoid locking your elbows, as this can cause joint stress and limit the focus on the target muscles (shoulders and triceps).
Don't Let Your Head Move Forward: Keep your head in a neutral position, not pushing it forward or tilting it backward. This helps maintain spine alignment and prevents neck strain.
Don’t Neglect Your Core: Failing to engage your core can lead to instability, forcing your lower back to take on extra strain. Keep your core braced throughout the movement.
Don’t Overextend Your Range of Motion: Only press the bar overhead to a point where your shoulders remain comfortable. Overextending the arms may cause discomfort or potential injury.
Don’t Rush the Movement: Perform the exercise slowly and deliberately. Rushing the press or the descent wastes energy and reduces the effectiveness of the exercise.
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.
