Military Press behind the Neck

Exercise Information

  • Alternative Names: Military barbell press behind the neck
  • Type: Strength
  • Experience Level: Advanced
  • Equipment: Barbell
  • Muscles Targeted: Shoulders, triceps, abs, traps
  • Mechanics: Compound
  • Average Number of Sets: 4-5 with 10-12 reps each
  • Variations: None
  • Alternative: Bradford/Rocky presses

Military press behind the neck is an advanced version of the traditional military press used for building muscle and shoulder strength. Gym trainers nowadays consider it to be an outdated practice because it can increase the risks of pain and shoulder injury. In order to do it properly, you need to have a fair amount of shoulder stability and mobility.

Military Press behind the Neck Exercise Information

  • Alternative Names: Military barbell press behind the neck
  • Type: Strength
  • Experience Level: Advanced
  • Equipment: Barbell
  • Muscles Targeted: Shoulders, triceps, abs, traps
  • Mechanics: Compound
  • Average Number of Sets: 4-5 with 10-12 reps each
  • Variations: None
  • Alternative: Bradford/Rocky presses

How to do a Military Press behind the Neck

Adjust the position of the barbell in a squat rack so that it is at your shoulder height and load it with appropriate weight plates (about 50-110 lbs). Assuming a shoulder-width stance, step under the weight and place the bar across the back of your shoulders by grabbing it with a wider-than-shoulder-width, pronated grip. Take a few steps back and press the barbell until your arms are in a lockout position. Reverse the movement and slowly bring the bar back to the initial position.

Tips

  • Do not use your body’s momentum or any extra leg drive to press the barbell over your head.
  • You can stand with a staggered stance for preventing your lower back from bending excessively.
  • Keep your torso and back upright when lifting or lowering the barbell.

Alternative Exercise

Bradford/Rocky Presses

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