Standing Barbell Press Behind Neck

The standing behind-the-head press is an exercise that has been a staple of bodybuilding since its Golden Era. It is primarily used to target the deltoids, but also works the trapezius and triceps muscles. While it can be used for strength-focused rep ranges, it is most often done with moderate to high reps, such as 8-15 reps per set. Depending on your injury history, this exercise may not be the best choice for your shoulders. It is important to consider your health and fitness level before attempting this exercise, and to always use proper form while doing it. The behind-the-head press is a challenging exercise that can help you build strength and muscle in your shoulders, trapezius, and triceps. It can also improve your posture and give you an overall sense of well-being. When doing this exercise, it is important to keep your form correct and to lift with control. Although it is a great exercise, it is not suitable for everyone, especially if you have a history of shoulder injuries. If you do decide to do this exercise, make sure to start with lighter weights and gradually increase the weight as you get stronger. It is also important to do sets of 8-15 reps to really maximize the benefits of the exercise. The behind-the-head press is an excellent exercise to help you build strength and muscle in your shoulders. If you take the time to learn the proper form and use the correct weight, you can reap the benefits of this classic bodybuilding exercise. Remember to take it slow and listen to your body, and you will be on your way to building strong, healthy shoulders.

1. Set the bar on a squat rack at a height that matches your own.
2. Step under the bar and position it on the back of your shoulders, slightly below your neck.
3. Hold the bar with both arms at each side and lift it off the rack by pushing with your legs and straightening your torso.
4. Step away from the rack and position your feet shoulder-width apart, with toes slightly pointed out.
5. Keep your back straight and engage your core.
6. Extend your arms and lift the barbell overhead, fully extending your arms as you breathe out.
7. Hold the contraction for a second at the top.
8. Inhale and lower the barbell back down to the starting position.
9. Repeat for the recommended number of repetitions.
10. Keep your back straight and use controlled movements throughout the exercise.
11. Start with lighter weights and gradually increase as you gain strength.
12. Listen to your body and stop if you experience any pain or discomfort.
13. Perform sets of 8-15 reps to maximize the benefits of the exercise.
14. Be cautious and maintain proper form to prevent injury.

1. Use a squat rack for easier pick up of the bar.
2. Set the bar on a rack that matches your height.
3. Step under the bar and place the back of your shoulders slightly below the neck across it.
4. Hold the bar with both arms at each side and lift it off the rack by pushing with your legs and straightening your torso.
5. Position your legs with a shoulder-width medium stance and toes slightly pointed out.
6. Keep your back straight throughout the exercise.
7. Elevate the barbell overhead by fully extending your arms while breathing out.
8. Hold the contraction for a second and lower the barbell back down to the starting position by inhaling.
9. Repeat for the recommended number of repetitions.
10. Caution: Keep your back straight when lowering and lifting the barbell to avoid serious injury.

One way to incorporate the behind-the-head press into workouts is to include it as a part of your shoulder workout routine. Here's an example of how you can structure your workout: 1. Warm up: Start with a few minutes of light cardio to get your blood flowing and warm up your muscles. 2. Shoulder activation exercises: Perform a few sets of exercises that target the shoulder muscles, such as shoulder rotations or lateral raises, to activate the muscles and prepare them for the main exercise. 3. Behind-the-head press: Perform sets of the behind-the-head press exercise. Start with lighter weights and gradually increase the weight as you become stronger. Aim for sets of 8-15 reps to maximize the benefits of the exercise. Remember to keep your form correct and lift with control. 4. Superset with core exercises: To challenge your core and legs as well, you can superset the behind-the-head press with core exercises such as planks or Russian twists. Perform a set of behind-the-head press, followed immediately by a set of the core exercise, without resting in between. Rest for a short period after completing both exercises, and then repeat for the desired number of sets. 5. Additional shoulder exercises: After completing the behind-the-head press and core exercises, you can include additional shoulder exercises to further target the deltoids. This can include exercises like front raises, lateral raises, or upright rows. Perform a few sets of these exercises, focusing on proper form and controlled movements. 6