Seated barbell press behind neck
Exercise Profile
Main Muscle Group: - Shoulders
Secondary Muscle(s):- Triceps
Exercise Type: - Strength
Equipment required: - barbell
Mechanics: - Compound
Force Type: - Push
Exercise Instructions
1. Sit down on a military press bench or adjust an adjustable angle bench, setting the back to 90 degrees.
2. Load a barbell with the appropriate weight. Ideally, you can un-rack the weight from a weight rack or have a training partner hang you the bar.
3. Hold the bar with an overhand grip (palms facing forward) with your hands just beyond shoulder width. Your arms will now be almost fully extended above your head with a slight bend in your elbows. This is the atarting position.
4. Slowly begin lowering the bar down behind your neck as far as comfortably possible.
5. Once your upper arms are slightly past parallel to the floor, pause, and then slowly raise the barbell back up without locking the elbows out at the top the movement.
6. Repeat for desired reps.
Exercise tips
1. To avoid injury, do not lower the bar much further than the top of you head when bringing the bar down behind you. This will keep your arms at a90 degree angle to the floor and place less stress on your shoulder joints.
2. Keep your back straight throughout the movement. Don’t let arc too much when pressing the weight.
3. Use a lighter weight that you would on a regular barbell press.
4. Use slow and controlled movement,