Shoulders Military Behind Neck
The military press behind the neck, also known as the behind-the-neck press, is a variation of the shoulder press that targets the deltoid muscles of the shoulders. It is typically performed with a barbell, but can also be done with dumbbells or a machine. Here’s how to do it:
1- Start by standing with your feet shoulder-width apart and your knees slightly bent.
2- Grasp the barbell with an overhand grip, with your hands positioned slightly wider than shoulder-width apart.
3- Carefully lift the barbell off the rack and position it behind your head, with your arms extended.
4- Press the barbell upward towards the ceiling, fully extending your arms.
5- Lower the barbell back to the starting position.
6- Repeat for the desired number of reps.
It’s important to keep your core tight and your back straight throughout the exercise to prevent injury and ensure proper form. Also, you should breathe out as you press the barbell up and breathe in as you lower it. You should use a weight that is appropriate for your fitness level and gradually increase as you get stronger. It’s a good idea to have a spotter with you while performing the military press behind the neck, as the weight can become heavy and the exercise can become dangerous if not performed correctly.
It is important to note that the military press behind the neck is considered a controversial exercise. This is because behind the neck press can be harder on the shoulders and can lead to injury if not performed correctly or with proper mobility. It can put extra stress on the rotator cuff muscles, which can lead to impingements and tears. It’s always a good idea to consult with a professional trainer or a physical therapist before attempting this exercise, especially if you have any shoulder issues. Overall, the military press behind the neck is an effective exercise for building strength and muscle in the shoulders. However, it’s important to use proper form, have good mobility and use a weight that is appropriate for your fitness level to prevent injury and ensure maximum results.
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