Barbell Seated Overhead Behind-Neck Press
Build serious shoulder strength! This advanced exercise targets your deltoids for maximum muscle growth. Proceed with caution.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Begin by setting up a flat bench in an open area. Place a loaded barbell behind the bench.
2. Sit down on the bench with your back straight and feet firmly planted on the floor.
3. Reach behind your head and grip the barbell with both hands at slightly wider than shoulder-width apart, using a pronated (overhand) grip. Make sure your grip is secure.
4. Carefully lift the barbell off the rack or have a spotter help you to get the barbell into the starting position.
5. Lower the barbell to a position just below ear level or to the base of your neck, keeping your elbows pointed slightly forward.
6. Press the barbell upward by extending your arms fully above your head without locking out your elbows.
7. Pause at the top of the movement for a moment and then lower the barbell slowly back to the starting position.
8. Repeat for the desired number of repetitions, maintaining proper form throughout.
9. Once completed, safely rerack the barbell or have your spotter assist you.
Safety Precautions: - When performing the seated behind-head military press, ensure that you do not experience any discomfort or pain in your shoulders; if you do, consider using an alternative exercise. - Keep your core engaged and back straight to protect your spine and maximize the effectiveness of the exercise. - Avoid jerking or using momentum to lift the weight; maintain control of the barbell at all times. - It is recommended to have a spotter, especially when using heavier weights or whe...
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