Why behind the neck press is bad

This forces the subscapularis one of the four rotator cuff muscles into an overly stretched position. The rotator cuff is a small, delicate group of muscles and tendons that act to stabilize your shoulder joint, and they are not designed to lift heavy loads like this.

Overly stress these muscles to the point of injury and your entire upper body training routine and even some lower body lifts such as squats or barbell lunges is going to suffer, potentially irreversibly. Is it possible that one could perform behind-the-neck presses consistently without sustaining an injury? Performing overhead presses behind your neck is NOT going to give you any added benefit in comparison to performing them to the front, or in comparison to performing them seated using dumbbells this is the variation I recommend.

Pressing weights overhead from the front is a natural movement pattern for the human body and will allow you to effectively stimulate your shoulder muscles without putting your rotator cuffs at risk.

The main argument that lifters in favor of behind-the-neck presses give is that it targets the lateral head of the deltoid the middle portion more effectively than a press from the front. Regardless of how you perform your overhead presses, it is still ultimately a front delt exercise. For these reasons, I would highly recommend removing behind-the-neck presses from your routine. To get the same muscle building effects while keeping your shoulder joints safe and healthy, stick with a barbell military press to the front, or even better, a seated overhead dumbbell press.

The addition of strength benefits and protects the shoulders from the injury. Lifting too much weight and using poor technique, however, can cause injuries.

Even a slight strain is noteworthy and warrants a break to prevent exacerbating the injury into a worsened state. The other major aspect of injury prevention involves stretching and warm-ups. Before lifting and attempting these lifts, complete a warm-up routine and stretch the shoulders. Also, stretch after the lifting workout is completed to maintain flexibility. Shoulders that are both limber and strong are excellent for athletics and the increased range of motion gained through stretches will ultimately stand to reduce the risk of injury when elongated motions place strain on the muscles, ligaments and rotator cuffs.

Overhead press lifts are a great exercise to incorporate several times per week but they are not an everyday activity. Rest the muscles after completing a workout to recover and give the muscles time to repair and grow. Eat protein after workouts and follow healthy dietary guidelines to maximize the results of each workout session. Fitness Training How To Gain muscle. Military Press vs.

Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy.

Bailey is also an Anatomy and Physiology professor. Zach Lazzari. Zach Lazzari is a freelance writer with a background in athletics and health. He has published across a broad span of outdoor, business and athletic publications. Zach wrestled in college and continues pushing as an outdoor athlete and explorer. Connect on LinkedIn. Video of the Day. Military Press Technique. Behind-the-Neck Press. Big Picture Workout Plans.

Selecting a Weight Amount. Dumbbells, Barbels and Machines. Prevent Shoulder Injuries. A behind-the-neck press does indeed place a lot of stress on your rotator cuff muscles, which stabilize your shoulder joints. The position is also awkward. If you have poor shoulder mobility, or if your weight is too heavy, you could tear a shoulder muscle.

You can hurt your neck, too. During the downward phase, the barbell could hit your neck or the back of your head. It also places strain on your neck muscles. They can suggest additional modifications to keep you safe. Behind-the-neck presses are usually done with a barbell, but using individual dumbbells can reduce your risk of injury.

This puts less stress on your shoulders because you can move in a more natural way. With dumbbells, your shoulders can also gradually progress to a greater range of motion. Barbells, on the other hand, require extreme extension and abduction. For an easier version, use one dumbbell at a time. This is a great way to slowly improve shoulder strength.

The standing version is harder because it also works your core and legs. To do it, stand with your feet shoulder-width apart and follow the above directions. Purchase dumbbells online. Like the behind-the-neck version, the standard shoulder press targets the deltoids, triceps, and trapezoids.

It also works the pectoral muscles in the chest. The behind-the-neck press is an exercise that targets your shoulders. However, it can put extra strain on your neck and shoulders, so many people advise against it.

You may want to try alternative exercises that work your shoulders without the risk.