The Shoulder Behind Neck Press is an exercise that targets the shoulders, specifically the medial and posterior deltoids. This exercise is also known as the Military Press Behind Neck or the Rear Deltoid Press. Here’s how to perform it:
Step 1: Set up
Stand or sit with a straight back and hold a barbell with a grip that is slightly wider than shoulder-width apart. Lift the barbell over your head and rest it on your shoulders, with your palms facing forward.
Step 2: Lower the barbell
Slowly lower the barbell behind your head until it almost touches your upper back. Keep your elbows pointed outwards and your upper arms parallel to the floor.
Step 3: Press the barbell
Push the barbell back up to the starting position by extending your arms fully. Make sure to keep your elbows pointed outwards and your upper arms parallel to the floor.
Step 4: Repeat
Repeat the movement for several repetitions, aiming for 3-4 sets of 8-12 reps.
Tips for performing the Shoulder Behind Neck Press Exercise:
- Start with a lighter weight to get used to the movement and build up gradually.
- Use a spotter for safety.
- Make sure to keep your elbows pointed outwards and your upper arms parallel to the floor.
- Avoid arching your back or leaning forward during the movement.
- If you experience any pain or discomfort during the exercise, stop immediately and consult with a healthcare professional.
In addition to the Shoulder Behind Neck Press, there are other exercises you can do to target the shoulders, such as the seated dumbbell shoulder press, lateral raises, and front raises. Incorporating a variety of exercises into your routine can help to target different areas of the shoulders and prevent injury.
It’s important to note that if you have any pre-existing shoulder or neck conditions, it’s important to speak with your doctor before attempting any shoulder exercises. Additionally, proper form and technique are crucial to avoid injury and maximize the benefits of the exercise.
In conclusion, the Shoulder Behind Neck Press is a great exercise to target the shoulders, specifically the medial and posterior deltoids. By following the steps outlined in this article and incorporating this exercise into your routine, you can help to build shoulder strength and improve your overall upper body fitness.