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Behind the neck press is among the old-school bodybuilding exercises to focus on the complete shoulder muscle tissues. You will notice many bodybuilders do that train to construct the general measurement and thickness of the shoulder. Standard names like Arnold may be seen in lots of his outdated movies performing behind the neck shoulder press which exhibits how standard it’s.
Nevertheless, there are some issues and considerations with this train that ought to be considered. Identical to every other train, the neck shoulder press additionally has some wonderful alternate options which you have to know earlier than doing this train. On this article, I’ll discuss some issues with the neck press and the way different different choices are higher. So first let’s focus on the issues.
Issues With Behind The Neck Press
Can Lead To Overuse Accidents
One of many main considerations is that it might create an harm to the shoulder joint. It is because you deliver your arms behind the physique and press from there, which places your scapula in an unsafe place. So do that once more and for lengthy interval can result in an harm as your anatomy will not be supporting your joint through the motion.
Can’t Go Heavy
It’s not that you just can’t go heavy on this train, nevertheless it’s dangerous to go heavy. One dangerous rep can wreck your shoulder joint and a whole coaching interval. Taking your elbows again behind the physique and urgent from there may be very dangerous and is unsafe in your shoulders. When you have different choices then why take a threat!
In order we mentioned how behind the neck can create issues in your shoulder joint. Now let’s discuss among the efficient and higher different exercises, which you’ll be able to change with Behind the neck presses. All of those exercises are a lot safer and you too can overload them with heavier weights. So let’s focus on every of them right here.
Behind the Neck Press Options
1. Dumbbell Shoulder Press
The study performed by ACE confirmed that the dumbbell shoulder press was the most effective exercises to focus on the anterior/ entrance a part of the deltoid.
Additionally, there are fewer possibilities of any harm as a result of you possibly can transfer your arms freely both by retaining it to the aspect or bringing the weights to the entrance after which urgent it up. So you have to embody this compound train in your workout to construct and strengthen your general shoulder muscle tissues.
Methods to do
1. Decide two dumbbells and sit on a bench together with your head and again supported on a bench. Your dumbbells ought to be in your thighs.
2. Carry every dumbbells up with the assistance of your thighs to bounce it up over your shoulders.
3. Maintain the dumbbells at shoulder top. Your palm ought to face ahead. This shall be your beginning place.
4. From this place, raise each the dumbbells up and give attention to squeezing your delts on the prime.
5. Return to the beginning place after which repeat the motion.
Earlier than lifting, ensure that your wrist is according to the elbow. Your arms ought to return and overhead like an arch reasonably than going straight up.
At all times maintain the dumbbells on the lap after finishing your set to keep away from any accidents. Don’t simply throw the weights away!
You too can do that train whereas standing with each ft at about shoulder-width aside. That is extra athletic and is mostly most popular.
2. Standing Navy Press
This is among the finest compound exercises in your shoulders. It will provide you with that massive and broad shoulders which you’d be getting from behind the neck press too, nevertheless it additionally comes with the chance of harm.
The navy press will have interaction your core extra and shall be an ideal train, to start with. Do that as a compound train in your delts after which isolate with the opposite exercises like entrance and lateral raises for maximizing development.
Methods to do
1. Seize the bar and produce it up in the direction of your shoulders. Your arms ought to be barely wider than the shoulders. Your elbow ought to be below the wrist and this shall be your beginning place.
2. Begin pushing the bar up whereas contracting your shoulders and absolutely prolong your elbows on the prime.
3. The bar ought to be according to your ears once you attain the highest. Don’t cease when the bar is in entrance of the pinnacle.
4. Return again to the beginning place and the repeat the motion.
Your core ought to be engaged all through the train to maintain the decrease again in a steady place. Should you had any shoulder harm or impingement then seek the advice of the bodily therapist earlier than doing any overhead train.
3. Arnold Press
That is one other nice different to the behind-the-neck press. You are able to do this as a primary compound train so as to add measurement and roundness to your delts. It is a a lot safer and simple train you are able to do simply at dwelling. You simply want dumbbells and you’re good to go.
Methods to do
1. Seize two dumbbells and sit down on a bench, or a flat chair in case you are at dwelling.
2. Increase the dumbbells and maintain it in entrance of the shoulder together with your palm going through in the direction of you. This shall be your beginning place.
3. Now begin transferring the dumbbells up by rotating your wrist after which squeeze your shoulders on the prime.
4. Slowly return again to the beginning place the identical method you went up.
Arnold presses are very efficient to construct massive and powerful shoulders. You possibly can go heavy on this. However don’t overarch your decrease again as you raise heavy as this may injure your decrease again.
4. One-Arm Overhead Press
That is most likely the most effective exercises you are able to do with a dumbbell. The one-arm overhead press won’t solely hit your general shoulders however may also have interaction abs and different core muscle tissues to stabilize your physique through the motion. Due to this fact you’re coaching plenty of muscle tissues with a single train which is a plus! So do this instead of behind the neck press.
Methods to do
1. Seize a dumbbell with one hand and take it up, simply above the Shoulders. Preserve your neck and again straight. This shall be your beginning place.
2. Carry the dumbbell with the assistance of your shoulders with out bending your again. Be sure to interact your core all through the motion.
3. Cease till the dumbbell is on the prime and are available again slowly all the way down to the beginning place.
4. Do the identical with the opposite hand and that shall be your full set.
You too can do the dumbbell push press which is analogous to this. The one distinction is that you’ll use your legs at the start to push the bottom to generate pressure and energy. Watch this video and you’ll perceive higher.
You are able to do this train very simply at dwelling. Having dumbbells at house is all the time useful as you possibly can carry out varied exercises at dwelling with out touring to the fitness center.
You should use heavyweights however just be sure you don’t bend your decrease again an excessive amount of and all the time have interaction your core through the motion.
5. Landmine Shoulder Press
One other nice urgent motion in your entrance delts. It’s a useful motion that engages your core extra into the motion. It additionally requires steadiness, stability, and coordination. So earlier than doing behind-the-neck presses, take into consideration this selection.
Methods to do
1. Place one finish of the bar on the nook of the wall and sit down on the half-kneeling place.
2. Maintain the bar and pull it up in the direction of the shoulder top and this shall be your strtinv place.
3. Along with your again straight and abs tight, begin pushing the bar up and prolong your elbows on the prime. Your hips ought to be engaged through the motion.
4. Convey the bar down in the direction of the beginning place and repeat the motion.
This train requires a landmine base which you may get simply at a less expensive value. You are able to do many landmine exercises with the setup at dwelling. So investing a small quantity shall be a bonus for you.
6. Kettlebell Clear And Press
Clear and press are nice unilateral exercises you have to do to enhance your energy and energy. You are able to do this with both a kettlebell or a dumbbell. That is an athletic transfer that engages your core, quads, and arms, which makes it a tremendous compound motion.
This train is secure in your joints and elbow in the event you do it with correct kind and method. So subsequent time once you strive behind the neck presses, then do do this one out.
Methods to do
1. Maintain a kettlebell from one aspect and stand at about shoulder-width stance. Bend down whereas retaining your again straight and chest up. Preserve the opposite hand behind the physique.
2. Convey the kettlebell down after which press together with your legs to generate pressure after which deliver the kettlebell to the aspect whereas rotating the kettlebell.
3. Relaxation the kettlebell in your shoulder. Now raise the kettlebell and prolong your elbows on the prime.
4. Now deliver the kettlebell down once more to the beginning place after which repeat the motion. Do the identical from the opposite aspect.
You too can use a dumbbell to do that train as an alternative of a kettlebell. It may be simply accomplished at dwelling you probably have a dumbbell or a kettlebell. Be sure that your kind is right and cease the train in the event you really feel ache or discomfort.
7. Pike Push-Ups
It is a nice body weight train to strengthen the shoulder muscle. The motion sample is just like that of a navy press. It’s a lot safer and a strong train to strengthen your shoulder.
Methods to do
1. Place your arms on the ground with each arms barely wider than the shoulder. Place your legs on the again and transfer your hips up.
2. Your arms ought to be according to your head and your hips ought to be raised such that your physique seems like an inverted V from the edges.
3. Now begin bringing your head down with out transferring your hips and pause when it’s virtually touching the ground or mat. Your elbow ought to be at a few 60° angle.
4. Push on the bottom and produce your head again to the beginning place. At all times take a look at your ft through the motion.
You are able to do this train at the start of your workout. It may be changed with behind-the-neck presses particularly when you find yourself at dwelling with out equipments.
So these had been among the finest alternate options you are able to do as an alternative of behind the neck press. All of this train is secure as your elbow is in entrance of the physique when you press. Due to this, you possibly can overload it with heavier weight with none concern. Nevertheless, ensure that no matter train you do, your kind is right and you’re fully centered on the train.
Should you discovered this weblog useful, then do share it with your pals or share it on social media in order that extra folks can learn it. Additionally, if you realize of every other different exercises, then do point out that within the remark part under.
Roshan Pillai is an ACSM Licensed Private Coach with greater than 6 years of expertise in lifting weights and guiding folks to get match. He has labored as a private coach in gyms and is the proprietor and editor of fitnessproworkout.com. He’s keen about health and serving to folks to get in form.