Behind Neck Press (Middle Grip)
The Behind the Neck Press is another classic strength builder for the vertical press and has been used by serious strength athletes for over a century. In the past 20 years or so it has unfortunately gotten a bad wrap as being dangerous for the shoulders. As is often the case with exercises purported as "dangerous", this is only the case if 1) the exercise is being performed improperly and/or 2) an individual without the necessary flexibility, range of motion, or body awareness is performing the exercise.
This exercise deserves almost equal credit as the Military Press with the barbell as one of the most important bodyweight strength building exercises for vertical pressing in spite of the fact that it is not a bodyweight based exercise. As mentioned in that exercise description, it is very difficult to perform the primary vertical pressing bodyweight strength exercise (handstand pushups) with precise loading accuracy (it is nearly impossible to hold added weights while performing handstand pushups), therefore the bulk of your vertical pressing strength will be developed through a few highly effective barbell exercises such as this one.
Important: If you have not yet mastered the following two bodyweight strength exercises: Military Press (barbell) and Overhead Squat...then we recommend you wait until you have thoroughly mastered those two exercises before attempting this exercise.
To begin the Behind the Neck Press, set the bar on a squat rack or power rack at about shoulder level. Step up to the bar, duck your head under it, and stand up underneath it so that it is resting on the back of your shoulders. Place your hands at a grip width that is somewhere between the width of a Clean Grip and a Snatch Grip. Using your legs, do a quick semi-squat in order to "pop" the bar up quickly to a full lockout position overhead (just as you would do for an overhead squat).
Once the bar is firmly in the overhead position, you can being to lower it under control of the shoulder and arm muscles. It is important that you keep the line of movement in a straight line as it comes back down towards your shoulders. It is also important that your core (abdominal area) be tight, your legs be flexed strongly, and your back be arched in a strong stable position (making sure that your hips are under the bar at all times to give body strong stability throughout the movement).
Continue to lower the bar until it gets to about your jaw line (do not lower it all the way to your shoulders) and then smoothly transition the barbell's movement back upward for the next rep, making sure to keep your entire body in the tight, stable, braced position that it was in on the way down.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.getrealstrength.com
This exercise deserves almost equal credit as the Military Press with the barbell as one of the most important bodyweight strength building exercises for vertical pressing in spite of the fact that it is not a bodyweight based exercise. As mentioned in that exercise description, it is very difficult to perform the primary vertical pressing bodyweight strength exercise (handstand pushups) with precise loading accuracy (it is nearly impossible to hold added weights while performing handstand pushups), therefore the bulk of your vertical pressing strength will be developed through a few highly effective barbell exercises such as this one.
Important: If you have not yet mastered the following two bodyweight strength exercises: Military Press (barbell) and Overhead Squat...then we recommend you wait until you have thoroughly mastered those two exercises before attempting this exercise.
To begin the Behind the Neck Press, set the bar on a squat rack or power rack at about shoulder level. Step up to the bar, duck your head under it, and stand up underneath it so that it is resting on the back of your shoulders. Place your hands at a grip width that is somewhere between the width of a Clean Grip and a Snatch Grip. Using your legs, do a quick semi-squat in order to "pop" the bar up quickly to a full lockout position overhead (just as you would do for an overhead squat).
Once the bar is firmly in the overhead position, you can being to lower it under control of the shoulder and arm muscles. It is important that you keep the line of movement in a straight line as it comes back down towards your shoulders. It is also important that your core (abdominal area) be tight, your legs be flexed strongly, and your back be arched in a strong stable position (making sure that your hips are under the bar at all times to give body strong stability throughout the movement).
Continue to lower the bar until it gets to about your jaw line (do not lower it all the way to your shoulders) and then smoothly transition the barbell's movement back upward for the next rep, making sure to keep your entire body in the tight, stable, braced position that it was in on the way down.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.getrealstrength.com