Barbell Behind Neck Shoulder Press
enums.exercise_tag.STRENGTHenums.exercise_tag.PUSH
exercise_detail.body_part: enums.body_part.SHOULDERS
exercise_detail.description
The Barbell Behind Neck Shoulder Press is a compound exercise targeting the deltoid muscles, particularly the anterior and medial heads, as well as engaging the triceps and upper back. This exercise requires a barbell and is performed while standing or seated, focusing on controlled movement and proper form to avoid injury.
exercise_detail.how_to_perform
- Set up a barbell on a squat rack at about shoulder height.
- Stand with your feet shoulder-width apart and grip the barbell with a pronated grip, slightly wider than shoulder-width.
- Unrack the barbell and position it behind your neck, resting it on your upper traps.
- Engage your core, keep your chest up, and ensure your back is straight.
- Press the barbell upward in a controlled motion until your arms are fully extended overhead.
- Slowly lower the barbell back to the starting position behind your neck.
- Repeat for the desired number of repetitions.
exercise_detail.what_muscles_work
exercise_detail.primary_muscle:
exercise_detail.secondary_muscles:
exercise_detail.tips
- Warm up your shoulders thoroughly before performing this exercise to prevent injury.
- Maintain a neutral spine throughout the movement to protect your lower back.
- Avoid using excessive weight to maintain control and proper form.
- Keep your elbows slightly in front of you as you press up to reduce shoulder strain.
- Focus on a smooth, controlled tempo both during the lift and when lowering the barbell.
- If you experience discomfort in your shoulders, consider reducing weight or switching to a different shoulder press variation.
exercise_detail.common_mistakes
- Lowering the bar too far down, causing excessive shoulder strain.
- Using too much weight, leading to poor form and lack of control.
- Failing to keep elbows under the bar, resulting in instability.
- Arching the back excessively, increasing the risk of lower back injury.
- Not engaging the core, leading to poor balance and control.
- Allowing wrists to bend backward, causing unnecessary strain.
- Using momentum to lift the bar, reducing muscle engagement.
- Not maintaining a neutral head position, leading to neck strain.
- Moving the bar unevenly, causing imbalanced shoulder activation.
- Failing to lock out elbows at the top, reducing range of motion.
exercise_detail.recommended_exercises
exercise_detail.recommended_exercises_intro
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