Does it make a difference? Are different muscles brought into the exercise if you do one over the other? I've only done it in front, I tried switching to BTH (Behind the head) and I could only manage 3/4 of the weight that I would normally use. I find it much more difficult to do compared to doing it at the front.
Most people in gym I see do BTH, very rarely is there someone who does shoulder presses at the front so I'm wondering whats the reason.
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06-12-2009, 05:18 AM #1
Overhead shoulder press - behind the head or in front???
When the weight scale tells me I'm big enough, I tell the scale its wrong!
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06-12-2009, 05:30 AM #2
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06-12-2009, 05:50 AM #3
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06-12-2009, 06:06 AM #4
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06-12-2009, 06:40 AM #5
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06-12-2009, 06:45 AM #6
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06-12-2009, 06:45 AM #7
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06-12-2009, 07:10 AM #8
I can press behind and infront the same weight. People associate behind the neck presses with injury but i have never had a problem with them, it depends on shoulder flexibility.
With back presses the POSTERIOR and LATERAL fibres are used more then anterior. The trapezius, triceps brachii and your serratus anterior are also hit but not as much. The rhomboids, teres minor, infraspinatus and supraspinatus also contract slighty.
With front presses the ANTERIOR and LATERAL are used more then posterior fibres. The clavical head of the pectoralis major, triceps brachii, serratus anterior, trapezius and the supraspinatus are the other muscles slightly hit.
- Obviously stabilizing muscles are used, this varies however depending if your doing them seated or standing.
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06-12-2009, 07:12 AM #9
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06-12-2009, 07:12 AM #10
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Lift smart.
I rear ended a car this morning...the driver that got out of the other car was a dwarf !!
He looked up at me and said "I am NOT Happy!"
So I said, "Well, which one ARE you then?"
That's how the fight started.
"The two best activities for your health are pumping and humping"
Arnold Swarzenegger
....done. Phew.
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06-12-2009, 07:56 AM #11
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06-12-2009, 08:06 AM #12
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i do both, but yeah when going behind the neck be careful. when i see myself doing it, i can really see and feel the danger of one wrong move.
keep it VERY controlled. i cant imagine how long an injury like that would keep you out of action.
damn i cant wait to get in the gym today. i havent been able to go all week, and i have a weekend full of work to do. its going to be a brutal session with the iron***Gender Non-Committed***
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I make typos.
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06-12-2009, 09:22 AM #13
These, I do both & I've never had a problem. Unless you have pre existing shoulder issues you will be fine with both. BTN shoulder presses won't "cause" shoulder problems, improper form will or going too heavy too quickly (dropping the bar rather than controlling it's decent)
Just start slow & emphasize form throughout...
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06-12-2009, 09:55 AM #14
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Behind the neck presses place the shoulder in a position of excess external rotation and abduction. In this position the imposed load creates an external rotatory moment on the glenohumeral capsule. Basically it creates an unstable position, therefore technique is of utmost paramount. "Correct," technique can, however, not be achieved without sufficient flexibility - something a large amount of general population lifters lack.
Just to add to the debate; there are no studies to show any true significant differences in activation between the two exercises.
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06-12-2009, 11:26 AM #15
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Based on my personal experience, while both exercises emphasize the front delts above all, I feel like I'm getting more side delt involvement when pressing behind the neck. Maybe it's just mental...
If you have the shoulder/rotator health to do behind the neck, I see no issue. I also prefer them on the Smith.Keep on hulkin'.
I won't quit till no shirt will fit.
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06-12-2009, 11:33 AM #16
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06-12-2009, 11:39 AM #17
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06-12-2009, 11:40 AM #18
OH really. I've done a fitness instructor course and learned that behind the neck is a compound for posterior delts(rear delts).
Doing normal military press will hit the front delts a lot more though. I'm not too keen on doing press behind the head though myself because after when I put the weight down my shoulders kind of hurt for a bit so I just stick to bent over lateral raises now for rear delts.
Oh and If you want to hit the whole shoulder really well then dumbells are the way to go!
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06-12-2009, 12:40 PM #19
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Behind the head minimizes upper chest involvement in the exercise. A lot of people turn the standard press into a chest movement with sub-optimal form.
So while it may isloate the shoulders a bit more, the net benefit and risk vs. reward ratio may not be favorable for some people. It all comes down to the person and application. Inadequate flexibility coupled with bringing the bar too low & use of excessive weight does cause more stress on the joint and increases the risk of injury over time.It is the mark of an educated mind to be able to entertain a thought without accepting it.
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06-12-2009, 01:19 PM #20
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06-12-2009, 08:21 PM #21
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06-12-2009, 08:49 PM #22
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06-12-2009, 08:55 PM #23
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06-12-2009, 09:04 PM #24
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06-13-2009, 02:30 AM #25
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Oh really? You should probably find a better course to be honest.
All three deltoid heads abduct and externally rotate the shoulder... HOWEVER the posterior delt, unlike the anterior and lateral heads, extends the shoulder. Overhead pressing is shoulder flexion...
EMG studies do not suggest this.
I'm not too keen on doing press behind the head though myself because after when I put the weight down my shoulders kind of hurt for a bit
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06-13-2009, 03:09 AM #26
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06-13-2009, 04:13 AM #27
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I used to do them BTH, but doing them that way does put the shoulder joints in an awkward position and always seemed to aggravate the tendonitis in my right shoulder. The overhead press is my big ego lift; I'm obsessed with it like most lifters are with benching and doing them to the front has actually seemed to help the tendonitis.
If you feel like the lateral head isn't being hit enough when pressing, try neutral grip db overhead presses."What doesn't kill you makes you stronger" ...will probably be my last words
http://forum.bodybuilding.com/showthread.php?t=136720821
more misadventures in physical culture
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06-17-2009, 09:33 AM #28
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Go tell a physiotherapist or exercise specialist that you're going to do behind the neck presses or pull-ups/pull downs....they will likey freak out, as have the ones I've spoken about this with....and for good reason.
Lift smart.
I rear ended a car this morning...the driver that got out of the other car was a dwarf !!
He looked up at me and said "I am NOT Happy!"
So I said, "Well, which one ARE you then?"
That's how the fight started.
"The two best activities for your health are pumping and humping"
Arnold Swarzenegger
....done. Phew.
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06-17-2009, 09:37 AM #29
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