Behind the neck press was a stable shoulder exercise of the old school bodybuilders. Today it’s deemed dangerous and nearly nonexistent in today’s world of bodybuilding. And is altogether banned from various gyms and sports workouts. Again prime example of the movement not being the problem, but the individual. Personally I find it extremely comfortable to perform.
Reg Park, Arnold, Franco Columbu, Serge Nubret, Sergio, Zane, Kevin Levrone (who still performs them and heavy) all loved this age old gem.
It hits every 3 heads of the shoulder at once, including the traps.
https://www.youtube.com/watch?v=o5xy2ZkasRY
|
Thread: Behind the Neck Shoulder Press
-
12-09-2019, 06:10 AM #1
Behind the Neck Shoulder Press
-
12-09-2019, 06:49 AM #2
-
12-09-2019, 06:53 AM #3
-
12-09-2019, 07:32 AM #4
-
-
12-09-2019, 08:14 AM #5
High risk, not much benefit over regular shoulder press. It puts your whole shoulder joint in a sh*tty position "just because Arnold did it". It hits 3 heads of the shoulder just like the regular press does, difference being that front shoulder press puts more load on anterior delt where's behind neck puts more load on posterior (rear) delt.
Keep doing it if you like it, but it's really nothing special.Don't hit at all if it is honorably possible to avoid hitting; but never hit softly.
-
12-09-2019, 09:39 AM #6
-
12-09-2019, 10:42 AM #7
Again, on a risk reward basis, it is not worth it. It puts the shoulder in a very unstable area.
All good an well when moving really light weights, but over time, if you start moving heavier weights.....
You give tons of advice for a guy that has only been working out a short time. Some people's anatomy lets them 'get away' with it, but it still is not a great idea. Lifting (over the long run) is very much a risk reward approach. If you do develop your strength to a point, it is very easy to put your body into a position where your muscular strength can overcome your joints and connective tissues if pulled from improper angles.
I find myself at places like this in regular life. Working on cars, or moving something very heavy. I have the strength to hurt myself if applied improperly and have to remember, that even though I can do something, sometimes I need to be a little more careful just what I am deciding to put force behind.RAW lifts
635 Dead http://www.youtube.com/watch?v=mATRBZ0gwdg
585x7 Dead reps http://www.youtube.com/watch?v=6yf2ZkdNNNQ
420 Bench (paused) http://www.youtube.com/watch?v=MJ2_Q-TLIB8
535 Squat https://www.youtube.com/watch?v=kdgVaiTi4-8&feature=youtu.be
-
12-09-2019, 11:12 AM #8
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,588
- Rep Power: 103757
-
-
12-09-2019, 12:40 PM #9
-
12-09-2019, 01:01 PM #10
-
12-09-2019, 01:30 PM #11
I am in the risk/reward not worth it camp also. The alternate exercises that target the different heads of the delts are superior and come with far less risk. The problem is impingement. Add weight to it and it is only a matter of time before the shoulder issues will arrive.
Lat raises, db shoulder press, face pulls will accomplish everything that you are trying to hit with a single movement and all three of those are much safer movements.
Jeff Cavalier explains it well in this video and he does a better job explaining WHY this goes into impingement and WHY you should avoid this. https://www.youtube.com/watch?v=a_gLYLFkjiwLast edited by shaneinga; 12-09-2019 at 01:56 PM.
-
12-09-2019, 03:11 PM #12
ok, i'll bite. How is a movement banned from gyms? thats a new one on me
for the record I used to love these and I always did them all the way down to touch the traps etc etc. AFAIK they never hurt me anymore than any other exercise. Now upright rows....thats another story...they just hurt from the get go"Humility comes before honor"
-
-
12-09-2019, 06:04 PM #13
-
12-09-2019, 06:05 PM #14
-
12-09-2019, 08:13 PM #15
This is absolutely freak'in hilarious because first you are talking about what happens when using you're gear, second you're last statement about pulled from improper angles actually can represent what an arm wrestler does and they all have stronger tendons, connective tissues than most BB'ers BECAUSE they train those angles.
-
12-10-2019, 12:36 AM #16
-
-
12-10-2019, 05:31 AM #17
I got back into it 2 years ago.
Quick breakdown, got my first set of weights at 12 years old after seeing "Pumping Iron" on TV. As a 90lb wet noodle freshman in high school I joined the weightlifting team. Then moved on to basketball for some years. At 16 I joined a Gold's Gym in my town, this was an old school non-commercial gym, this where I gained some serious knowledge. Bodybuilders who had their pro-card worked out at this gym I trained seriously from 16 - 30 years in this gym, this was my golden years of working out, I actually looked like a bodybuilder at 25 years old, I only had one picture of me at this stage, and trying to find it. EVERYONE was doing behind the shoulder neck presses, it was a stable. Evan Centopani trained at this gym, I believe he still a pro, google him if you don't know him, he is a beast. Would do behind the neck presses with 2 plates for reps.
Then around 30 years I scaled back with heavy lifting, and continued to workout but dropped weight and looked more like a "fitness" person. Then at 33 discovered running. From 35 - 46 I become a long distance runner and never touched a weight during this period. At 46 years old got a divorce, I have 3 young kids, my youngest was only 3 years old, so I couldn't leave the house for a run or go to a gym. Luckily I had a garage and decided to build small home gym, and here I am back to throwing the pig iron around.
The people who say behind the neck presses are bad are the people who hurt their shoulder doing something else, and get turned off by this movement. It's not risky if your form and mobility is on point.Last edited by KidFreeze; 12-10-2019 at 07:29 AM.
-
12-10-2019, 05:42 AM #18
The difference being squats and deadlifts load your body in a way that the joints can favorably carry the load. The nature of the behind the neck press exposes the shoulder to a position in which it is very weak and prone to instability and hence injury. Same can not be said about squats and deads.
For all the deadlifting I have ever done, I have never hurt myself doing deads. (although I did strain my pec one time on a 1rm dead...srs).
Risk reward is (or should be) something to consider at our stage in the game. Few could argue that squats and deads may be at the top of list for greatest reward and least risk. (barring any pre-existing injury preventing safe performance of movement)
Post up a pic. A lot of use have posted old school pics from back in the day! Your journey sounds like many of us, myself included. Your goals can be whatever you want them to be. I only jump in on some of your comments because you tend to speak so matter-of-fact on things forgetting people have different goals. You tend to dismiss very sound principles (like running a sustained caloric surplus) because it does not align with your goals...etc
Enjoy your path back to training. I have seen a few of your form vids etc. All look pretty good. Keep it up, but remember your goals, and hence your opinions on training methods dont apply to all.RAW lifts
635 Dead http://www.youtube.com/watch?v=mATRBZ0gwdg
585x7 Dead reps http://www.youtube.com/watch?v=6yf2ZkdNNNQ
420 Bench (paused) http://www.youtube.com/watch?v=MJ2_Q-TLIB8
535 Squat https://www.youtube.com/watch?v=kdgVaiTi4-8&feature=youtu.be
-
12-10-2019, 05:44 AM #19
-
12-10-2019, 05:55 AM #20
It was only 1 photo that an ex-girlfriend took of me, ha! I would love to find it and if I do I will post it. I was proud of that condition. I had such a hard time putting on weight. In my 20's I could eat anything, fast food, whatever and could still remain cut, even without cardio, so I never paid attention to the macro side of things until later in life. Thanks man.
-
-
12-10-2019, 07:01 AM #21
Sometimes generic answer is good enough. No matter what I say is going to convince you, but if you want to you can look at the anatomy of the shoulder yourself and see that it's not meant for that kind of a movement especially under load.
If you like them and they work for you, good. Keep doing it.Don't hit at all if it is honorably possible to avoid hitting; but never hit softly.
-
12-10-2019, 08:01 AM #22
-
12-10-2019, 08:30 AM #23
-
12-10-2019, 10:29 AM #24
Risk vs reward is a simple and clear explanation. Some people won’t experience problems with it. But more people will experience problems as compared to the group pressing from the front; the biomechanics are pretty clear, even to a relatively unstudied (in the field) guy like me.
It’s a bit like smoking. My wife’s grandmother made it to 88 despite being a heavy smoker all her life. But no one goes around claiming that smoking is safe. Same deal, just lower understanding from one camp.My home gym: https://forum.bodybuilding.com/showthread.php?t=175136471&p=1623181551&viewfull=1#post1623181551
My Strava profile: https://www.strava.com/athletes/3015113
-
-
12-10-2019, 10:38 AM #25
-
12-10-2019, 10:43 AM #26
IMHO that's an unfair comparison. Smoking is a risk factor for everyone, some higher than others and some people will be lucky/lucky but 100% of population will have a higher risk by smoking.
Because different people have different anthropometries individuals will have different risk of impingement from performing behind the neck presses but some individuals may have zero risk (done sensibly etc etc). So I don't think it's a fair comparison
The problem is how do you know if you will experience impingement? Mobility levels are probably a fair indicator
-
12-10-2019, 01:38 PM #27
-
12-10-2019, 06:00 PM #28
- Join Date: Jul 2013
- Location: Saint Paul, Minnesota, United States
- Age: 43
- Posts: 8,588
- Rep Power: 103757
-
-
12-10-2019, 06:55 PM #29
-
12-11-2019, 12:40 AM #30
Bookmarks