Setup
Grasp a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Starting Position
Assume the correct starting position to maximize the benefits of Barbell Behind The Neck Press:
- Stand with your feet shoulder-width apart, maintaining good posture with your chest up and core engaged.
- Grasp the barbell with an overhand grip slightly wider than shoulder-width, palms facing away from you.
- Lift the barbell from the rack and position it behind your head, resting it on your upper traps.
Execution
Execution:Execute Barbell Behind The Neck Press with proper form and technique:
- Take a deep breath and brace your core.
- Press the barbell upward by extending your arms, keeping it in line with the back of your head.
- As you press the barbell, aim to bring it directly overhead while maintaining a straight bar path.
- Hold the barbell briefly at the top, feeling the contraction in your shoulders and triceps.
- Lower the barbell back down behind your head in a controlled manner, following the same straight path.
Muscles Involved: Barbell Behind The Neck Press effectively targets and strengthens the following muscle groups:
- Anterior Deltoids (front shoulders)
- Medial Deltoids (side shoulders)
- Trapezius
- Triceps (synergistic muscles)
Tips on doing this exercise
- Maximize the benefits of Barbell Behind The Neck Press with these tips from our experienced trainers:
- Keep your core engaged and maintain a stable, neutral spine throughout the movement.
- Ensure your grip is comfortable and secure, allowing for a controlled press.
- Focus on maintaining a straight bar path and avoid excessive forward or backward lean.
Common Mistakes
Common Mistakes to Avoid:With guidance from our expert trainers, you can avoid common mistakes and optimize your Barbell Behind The Neck Press technique:
- Avoid using excessive weight that compromises your form and places undue stress on your joints.
- Do not excessively arch your lower back or lean too far forward during the press.
Recommended Ranges
Recommended Ranges: we provide personalized recommendations based on your fitness goals:
- For muscle hypertrophy (growth), aim for 8-12 repetitions and perform 3-4 sets.
- For strength development, focus on 4-6 repetitions and perform 3-5 sets.
