Shoulder press behind the head

When doing behind-the-neck shoulder press, you train the rear and side parts of the shoulder muscles as well as the upper trapezius muscle.

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Preparation

Secure the sled so that the handlebar is positioned at the level of the neck.

Starting Position

Stand with your feet hip-width apart and your upper body upright in front of the machine. Grab the handlebar on the outer edges and engage your entire body.

Execution

Press the handlebar evenly upwards until your arms are almost fully extended. Then slowly lower it again without reaching the lower stop. Always keep the tension in the core area to avoid arching your back.

Muscles Used

Shoulders

Triceps

Tip

Pay attention to actively pull your shoulders down during this exercise. This way you will activate your shoulder muscles optimally.

Please note

The occasional criticism that this exercise is not good for the shoulder joints is not entirely correct. This exercise is actually very important precisely because of the somewhat unnatural position of the shoulders. However, you should approach it with very low weight over several weeks. Determine whether your shoulders can handle the movement and stress. If you feel discomfort or pain, switch to a different exercise for your shoulder training.

What makes this exercise particularly effective?

The behind-the-neck press is a classic exercise that specifically targets the middle and rear deltoid muscles. By positioning the barbell behind the head, the range of motion is increased, leading to more intense activation of the shoulder muscles. This exercise not only promotes shoulder strength but also enhances upper body stability and coordination.

What effect does the exercise achieve?

Targeted activation of the deltoid muscles: Focuses on the middle and rear deltoid, contributing to balanced shoulder development.
Improved shoulder stability: The overhead movement strengthens the shoulder joint and improves overall stability.
Enhanced upper body strength: Regular training can lead to noticeable gains in upper body strength.
Improved flexibility: Helps to increase shoulder mobility when performed correctly.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. The behind-the-neck press can serve as a valuable variation of the classic shoulder press:

Complement to the classic shoulder press: By varying the angle, the shoulder muscles are activated from different perspectives, leading to more comprehensive development.
Promotion of mobility: Enhances shoulder mobility, which can improve performance in other exercises.
Injury prevention: Strengthening the shoulder and neck muscles reduces the risk of injuries in these areas.