Military Press vs. Behind-the-Neck Press
Your shoulders are versatile muscle groups, responsible for a large range of motion for your upper body. Effectively training the shoulder takes dedication and a careful determination of the most suitable exercises for your fitness goals. Some exercises are best suited for broadening flexibility and the range of rotation for your shoulders. Others are better suited for building mass in the deltoids. The military press and the behind-the-neck press are two exercises that can do both depending on how you use them, but one exercise may be better for you than the other.
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Military Press
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Military presses typically require a weighted barbell. It’s called the military press because you perform the exercise while standing straight, similar to a soldier at attention, with your chest out and your chin up. The exercise requires you to lift the barbell from directly over the top of your chest and in front of your face. It primarily works the anterior (front) and lateral (middle) portions of the deltoid, but it also works the posterior deltoid (rear), the trapzezius, the upper pectorals and the triceps as secondary muscles. The standing position engages stabilizers throughout your back, legs and core to keep you upright. As with any standing exercise, it can be difficult to maintain the correct form. You may be tempted to swing your back into the lift phase, which will diminish your gains and increase your risk of injury. You can use dumbbells for the military shoulder press as an advanced version of the exercise. Using dumbbells increases the difficulty, because they are tougher to balance than a barbell.
Behind-the-Neck Press
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The behind-the-neck press provides more variability in the form and equipment available. You can use a seated shoulder press rack or a rigid workout chair or you can do the exercise standing. However, this press requires a barbell. The exercise works most of the same muscles as the military press, except for the upper pectorals. The seated version of the exercise isolates the deltoids, the triceps and the trapezius, while the standing version distributes the weight of the lift more broadly, in a similar way to the military press. The form of a behind-the-neck press places the motion of the lift behind your head, above your neck and shoulders, which can leave you vulnerable if you lose control of the barbell at any point. The behind-the-neck press should only be performed by experienced weight lifters who are comfortable controlling weighted barbells at awkward angles.
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Comparison
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Since both exercises generally work the same range of primary and secondary muscles, you can, in many instances, interchange one for the other. If you have extensive weight-training experience, you’re more likely to safely and adequately perform the behind-the-neck press. The military press is suitable for lifters of all experience levels, from novice to experienced. Plus, the stress of the military press develops the area between the collarbone and the chest a little more thoroughly than the behind-the-neck press. To vary your long-term weight training regimen, switch between the two exercises as you advance every few weeks. This will help you push through any performance plateaus that you encounter.
Considerations
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Carefully consider the exercises you choose to work out your shoulder. The shoulder is especially prone to injuries from over-training and imprecise form. The shoulders are integral movers for many exercises that don’t primarily target them, including the bench press, dips, pullups, pushups and a host of others. Work the shoulders as a complementary muscle to the chest and triceps and only select a few routines that directly work the deltoids as primary muscles. Use a spotter and carefully manage the level of weight you lift for either exercise. Practice either exercise by doing a few sets using an empty barbell to acclimate yourself to the motion and assimilate proper form.
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References
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