Winston Salem Fitness

An effective exercise to target the deltoid muscles, the behind the neck shoulder press is a less

common variation of the over head barbell press.

Whilst the behind the neck press being a very effective exercise, the exercise may prove to be an

unwise choice for anybody with shoulder flexibility issues. Some may find bringing the barbell to

no lower than ear level upon execution can be good at reducing the risk of shoulder issues

arising.

The front and side deltoid heads will be sufficiently targeted with the behind the neck press,

although stimulation to the rear deltoid head will be minimal.

The rep range 6-12 is commonly said to be a suitable rep range for anybody whos goal is to

increase muscle size and mass. This of course is not universal and it would be wise to experiment

with different rep and set ranges to see which regime seems to be the most effective for you.

Instructions:

Put the correct weight onto the barbell. Put on safety collars.
Take an overhand shoulder width grip, and take bar off rack. (or Clean off floor if you do not

have a rack)
Carefully place the barbell behind the neck, whilst keeping torso erect, and back straight.
Whilst keeping torso erect, press the bar upwards until arms are extending above.
Whilst keeping good body posture, slowly lower the weight back behind the neck.
Repeat for desired amount of repetitions