What muscles are primarily worked by the behind-the-neck press?

The behind-the-neck press primarily targets the anterior and medial/lateral heads of the deltoids and the triceps brachii, with synergistic involvement from the trapezius, serratus anterior, rotator cuff muscles, and core musculature.

Why is the behind-the-neck press considered risky?

The behind-the-neck press is considered controversial due to its high risk of injury, including shoulder impingement, rotator cuff strain/tear, cervical spine stress, and anterior glenohumeral instability, as it places the shoulder joint in a vulnerable position.

Who should avoid performing the behind-the-neck press?

Beginners, individuals with pre-existing shoulder issues (like impingement or instability), those with limited shoulder mobility, and individuals with cervical spine problems should avoid the behind-the-neck press.

What are some safer alternatives to the behind-the-neck press?

Safer and equally effective alternatives include the barbell overhead press (front press), dumbbell shoulder press, machine shoulder press, and landmine press, which allow for shoulder development with less joint stress.

How deep should the bar be lowered during a behind-the-neck press?

The bar should be lowered only as far as your shoulder mobility allows, typically to about ear level or just below, without experiencing any pain, clicking, or discomfort in your shoulders.

How to do a behind the neck press?

The behind-the-neck press is an advanced overhead pressing variation that targets the deltoids and triceps, but its execution requires exceptional shoulder mobility and strict adherence to form to mitigate the inherent risks associated with its biomechanics.

Understanding the Behind-the-Neck Press

The behind-the-neck press is an overhead barbell or dumbbell press where the weight is lowered behind the head, rather than in front of the face. While it can theoretically allow for a greater range of motion for some individuals, it places the shoulder joint in a vulnerable position of external rotation and abduction, making it a controversial exercise in strength and conditioning circles. Its primary aim is to develop the shoulder musculature, particularly the lateral and anterior heads of the deltoid, along with the triceps.

Muscles Engaged

This exercise primarily targets the musculature responsible for shoulder abduction and elbow extension:

Primary Movers:
- Deltoids (Anterior, Medial/Lateral Heads): The main muscles responsible for lifting the weight overhead. The medial head is particularly emphasized due to the plane of movement.
- Triceps Brachii: Essential for extending the elbow and locking out the weight at the top.
Synergists & Stabilizers:
- Trapezius (Upper & Middle): Assists in upward rotation and stabilization of the scapula.
- Serratus Anterior: Aids in scapular upward rotation and protraction.
- Rotator Cuff Muscles (Supraspinatus, Infraspinatus, Teres Minor, Subscapularis): Crucial for stabilizing the humerus within the glenohumeral joint, especially under load in this compromised position.
- Core Musculature (Rectus Abdominis, Obliques, Erector Spinae): Provides trunk stability to prevent hyperextension of the lumbar spine.

The Controversy: Risks and Benefits

The behind-the-neck press is one of the most debated exercises due to its potential for injury.

Primary Risks:
- Shoulder Impingement: Lowering the bar behind the head can excessively internally rotate the humerus and elevate the scapula, compressing the rotator cuff tendons and bursa against the acromion.
- Rotator Cuff Strain/Tear: The extreme external rotation and abduction required can place undue stress on the rotator cuff, particularly if mobility is limited or the load is too heavy.
- Cervical Spine Stress: An improper head position (jutting forward) to clear the bar can strain the neck.
- Anterior Glenohumeral Instability: For individuals with pre-existing shoulder laxity, this movement can increase the risk of anterior dislocation.
Potential Benefits (When Performed Correctly by Appropriate Individuals):
- Fuller Range of Motion: For individuals with exceptional shoulder mobility, it can allow for a deeper stretch and contraction of the deltoids compared to a front press.
- Specific Deltoid Activation: Some argue it offers unique activation patterns for the medial and posterior deltoids.
- Strength Development: When safely integrated, it can contribute to overall shoulder strength and stability, particularly for athletes in sports requiring overhead movements.

It is crucial to understand that for most individuals, the risks far outweigh the potential benefits, especially when safer and equally effective alternatives exist.

Step-by-Step Execution Guide

If, after careful consideration and assessment of your shoulder health and mobility, you choose to perform this exercise, follow these meticulous steps:

Setup:
- Rack Height: Set the barbell in a power rack at a height that allows you to unrack it by slightly squatting under it, similar to a back squat.
- Grip: Grasp the bar with an overhand grip, slightly wider than shoulder-width. Your elbows should be directly under your wrists or slightly flared out, forming approximately a 90-degree angle at the elbows when the bar is at its lowest point.
- Stance: Position your feet shoulder-width apart, ensuring a stable base.
- Unrack: Unrack the bar by extending your legs and stepping back from the rack. Ensure your core is braced. The bar should rest on your upper trapezius, similar to a high-bar squat.
Descent (Eccentric Phase):
- Head Position: Keep your head slightly tilted forward (chin tucked) to allow the bar to clear, but do not excessively crane your neck.
- Lowering: Slowly and with control, lower the barbell behind your head. Your elbows should point downwards and slightly back, not excessively flare out to the sides.
- Depth: Lower the bar only as far as your shoulder mobility allows, typically to about ear level or just below, without experiencing any pain, clicking, or discomfort in your shoulders. Do not force the range of motion.
Ascent (Concentric Phase):
- Drive Up: Powerfully press the bar straight overhead, extending your elbows.
- Lockout: Fully extend your arms at the top, but avoid hyperextending your elbows. The bar should finish directly over the crown of your head, in line with your ears.
- Scapular Movement: Allow your shoulder blades to upwardly rotate and elevate naturally as you press.
- Core Bracing: Maintain a tight core throughout the movement to prevent your lower back from arching excessively.
Breathing:
- Inhale as you lower the bar.
- Exhale forcefully as you press the bar overhead.

Important Considerations for Safety

Thorough Warm-up: Always begin with a comprehensive warm-up focusing on shoulder mobility and rotator cuff activation (e.g., arm circles, band pull-aparts, light external rotations).
Assess Shoulder Mobility: Before attempting with weight, perform the movement with a PVC pipe or broomstick to gauge your active and passive shoulder mobility. If you feel any restriction or pain, do not proceed.
Start Extremely Light: Begin with an empty barbell or very light dumbbells to master the form. Gradually increase weight only when perfect form can be maintained.
Use a Spotter: A spotter is highly recommended, especially when training with a barbell, to assist if you get stuck or need help unracking/racking.
Listen to Your Body: Any sharp pain, discomfort, or clicking in the shoulders is a clear sign to stop immediately. Pushing through pain can lead to serious injury.
Avoid Excessive Arching: Maintain a neutral spine as much as possible. Excessive lumbar arching indicates a lack of shoulder mobility or core stability.

Who Should Avoid This Exercise?

Given the inherent risks, the behind-the-neck press should be avoided by:

Beginners: Lack the prerequisite strength, stability, and body awareness.
Individuals with Shoulder Issues: Anyone with a history of shoulder impingement, rotator cuff injuries, instability, or chronic shoulder pain.
Those with Limited Shoulder Mobility: If you cannot comfortably perform the movement with an empty bar without pain or compensation, do not attempt it with weight.
Individuals with Cervical Spine Issues: The head position can exacerbate neck problems.

Safer Alternatives

For most individuals seeking to build strong, healthy shoulders, several safer and highly effective alternatives exist:

Barbell Overhead Press (Front Press): Performed with the bar in front of the head, this is the gold standard for shoulder development.
Dumbbell Shoulder Press: Allows for a more natural range of motion for the shoulders and reduces fixed bar path stress. Can be performed seated or standing.
Machine Shoulder Press: Provides a fixed, safe path and good support, ideal for isolating the deltoids.
Landmine Press: An excellent option that works the shoulders in a more joint-friendly arc, reducing direct overhead stress.

Conclusion

The behind-the-neck press is an exercise with a high risk-to-reward ratio for the general population. While it can be performed by a select few with exceptional shoulder mobility, advanced training experience, and no history of shoulder issues, it is not a prerequisite for building strong, healthy shoulders. Prioritize safer, equally effective alternatives that allow for progressive overload without compromising joint integrity. Always consult with a qualified fitness professional or healthcare provider if you have any doubts about your suitability for this or any other exercise.

Behind-the-Neck Press: Execution, Risks, Benefits, and Alternatives