Close Grip Press Behind-The-Neck 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
Execution
Isolation
Force Type
Push
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Close Grip Press Behind-The-Neck is an effective strength exercise primarily targeting the triceps. It involves holding a barbell with a narrow grip and pressing it behind the neck while maintaining proper control and form. The exercise emphasizes the triceps throughout the movement, helping to increase muscle strength and size in the upper arms. To perform it, start with the barbell positioned behind the neck and press it upward, keeping the elbows close to the body. This exercise requires careful attention to form to avoid strain on the shoulders and neck, and it primarily focuses on isolating the triceps without engaging secondary muscle groups.
How to Perform
Set up: Begin by selecting an appropriate weight and loading it onto a barbell or EZ bar. Sit on a flat bench or one with a backrest for support. Position yourself so that your torso remains stable during the exercise.
Grip the bar: Grab the bar with a close grip, keeping your hands just inside shoulder-width. Ensure that your palms are facing forward (overhand grip) to maintain control throughout the movement.
Starting position: Lift the bar overhead, extending your arms fully while keeping a slight bend in your elbows. Your arms should be nearly straight, and the bar should be positioned directly above your head.
Lower the bar: Slowly lower the bar behind your neck by bending your elbows, ensuring that the movement is controlled. Lower the bar until your forearms are about parallel to the floor or until you reach a comfortable range of motion.
Return to starting position: Carefully press the bar back up to the starting position, fully extending your arms while maintaining control and avoiding any jerky movements.
Repeat: Continue the motion for the desired number of repetitions, focusing on maintaining proper form and engaging the triceps throughout the exercise.
★ 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
Control the movement: Concentrate on using your triceps to control the weight, ensuring that the bar is lowered and raised in a slow and steady manner.
Minimize body movement: Keep your upper body still throughout the exercise. Only your forearms should be moving, ensuring that the focus remains on the triceps.
Head and gaze: Maintain a neutral head position, keeping your head up and your eyes looking straight ahead during the entire set to promote proper posture and stability.
How Not to Perform
Avoid using momentum: Do not swing or jerk the bar to lift it. Momentum can lead to improper form and strain on other muscles, reducing the focus on your triceps. Move the bar in a slow, controlled manner to ensure that your triceps are doing the majority of the work.
Do not flare your elbows: Keep your elbows close to your body throughout the movement. Flaring your elbows out can place unnecessary stress on the shoulders and take the focus away from your triceps. Aim to bend your elbows directly behind you.
Avoid arching your back: Do not excessively arch your lower back or lean back during the movement. This can cause strain on your spine and lead to discomfort or injury. Keep your back flat against the bench and your core engaged to support your torso.
Do not lower the bar too quickly: Lower the bar with control, avoiding letting it drop rapidly behind your neck. Fast, uncontrolled movements can lead to shoulder strain and loss of form. Always focus on a slow descent to maximize triceps engagement.
Don’t overextend at the top: Avoid fully locking your elbows at the top of the movement. A slight bend in your elbows helps maintain tension on the triceps throughout the exercise and prevents joint strain.
Avoid letting the bar touch your neck: Do not allow the bar to rest directly on your neck or shoulders. Instead, aim to lower it to the point where your forearms are roughly parallel to the floor. This will reduce the risk of pressure on your neck and keep the exercise effective.
Do not use too heavy a weight: Using an excessively heavy weight can compromise your form and increase the risk of injury. Start with a manageable weight and focus on proper form before increasing the load.
Don’t neglect your breathing: Avoid holding your breath while performing the exercise. Exhale as you press the bar upward and inhale as you lower it. Proper breathing helps maintain stability and prevents unnecessary tension in your body.
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.
