Sit on a flat bench, feet flat on the floor. Grip the barbell slightly wider than shoulder-width, palms facing forward, and elbows bent.
Execution
Press the barbell overhead, extending your arms fully. Lower it slowly back behind your neck, maintaining control. Repeat for the desired reps.
Equipment required
Barbell, Flat Bench
Target muscles
Shoulders
More Detailed Information
Seated Behind Neck Press
How to Do:
Setup:
Sit on a flat bench, ensuring your feet are flat on the floor. Adjust the barbell so that it's at shoulder height, behind your neck. Grip the bar slightly wider than shoulder-width, palms facing forward, and elbows bent.
Press the Barbell:
Exhale and press the barbell upwards, extending your arms fully overhead. Keep your back straight and core engaged throughout the movement.
Lower the Barbell:
Inhale and slowly lower the barbell back down behind your neck, maintaining control and proper posture. Avoid arching your back excessively.
Repeat:
Perform the desired number of repetitions, maintaining good form and control throughout.
Benefits:
The seated behind neck press targets the shoulders, particularly the deltoid muscles, with a focus on the anterior and lateral heads. By pressing the bar behind the neck, the movement places more emphasis on the shoulders compared to a regular press. This exercise helps increase shoulder strength and stability, improving overall upper body strength and pressing power.
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