How to Do Weighted Neck Presses

Contributor

By Wirnani Garner
eHow Contributing Writer

Article Rating: (0 Ratings)

Do Weighted Neck Presses

The behind the neck press is one of the most popular weighted exercises to strengthen the neck, shoulder and the upper back muscles. It is a variation of the military press that can be done in two ways, either with free weights or by using the Smith machine. Read on to learn more about how to do weighted neck presses.

Difficulty: Moderate

Instructions

Things You'll Need:

Flat barbell plates
Weight bar
Bench with firm back support
Barbell rack
Smith machine

How to Do a Free Weight Behind the Neck Press (Standing Position)

Step 1

Prepare the appropriate flat barbell weights that you will attach to the weight bar. For beginners, it is advisable to start with lightweight barbells; just increase its heaviness when your muscles are strong enough to handle it. Avoid lifting a barbell that is beyond your capacity.
Step 2

Widen the distance of your feet (shoulder width apart) for a stable base of support. Then bend your knees to position yourself to a squat.
Step 3

Grasp the barbell with your hands spaced 3 to 4 inches wider than shoulder width.
Step 4

Carefully lift the barbell without bouncing it and raise it above your head until both your arms are almost straight.
Step 5

Slowly lower the barbell down behind your head just below the level of your ears or the middle part of your neck.
Step 6

Repeat the sequence with some rhythmic breathing. Inhale while the barbell is lowered below your ears; and exhale when lifting it overhead.
Step 7

Perform this exercise five to 10 times and relax.

How to Do a Free Weight Behind the Neck Press (Sitting Position)

Step 1

Set up the flat barbell weights that you will attach to the weight bar. Beginners should start with lightweight barbells and just do some weight increments later on, when the muscles are strong enough to handle it.
Step 2

Sit on the bench with your back upright and head in neutral position.
Step 3

Widen the distance between your legs. Your feet should be flat on the floor to ensure a stable base of support.
Step 4

Grasp the barbell with your hands spaced 3 to 4 inches wider than shoulder width.
Step 5

Lift the barbell off the rack without bouncing it and raise it carefully above your head until both arms are almost straight.
Step 6

Slowly lower the barbell down behind your head just below the level of your ears or the middle part of your neck.
Step 7

Repeat the sequence with some rhythmic breathing. Inhale while the barbell is lowered below your ears and exhale when lifting it overhead.
Step 8

Perform this exercise five to 10 times and relax.

How to Do Behind the Neck Press Using a Smith Machine

Step 1

Get the appropriate sets of flat barbell weights and hook it up on the weight bar of the Smith machine. For beginners, it is advisable to start with lightweight barbells. Just increase the heaviness when your muscles are strong enough to handle it.
Step 2

Sit on the bench located in between the Smith machine. Keep your back straight and head in neutral position.
Step 3

Feet should be flat on the floor to provide more stability.
Step 4

Grab the barbell with both hands spaced 3 to 4 inches wider than shoulder width.
Step 5

Carefully lift the barbell off the rack of the machine and raise it above your head until arms are almost straight.
Step 6

Slowly lower the barbell down just to the middle part of your head.
Step 7

Repeat the sequence with some rhythmic breathing. Inhale as the barbell is lowered at the middle part of the head and exhale as the barbell is lifted overhead.
Step 8

Perform this exercise five to 10 times and relax.