The Behind the Neck Press Free Weight Exercise

Video Transcript

"Hi! I’m Manny Castro, exercise physiologist. In this next exercise, I’m going to start using shoulders for all these next movements. Now, this particular exercise is called the behind neck press. It targets the front of the shoulders as well as the middle of shoulders. Now you have 3 heads on the shoulders, the rear, middle, and front. We’re targeting the 2 heads, 1 in the middle, and 1 in the front. Once again, to get proper grip, you probably are going to go outside the last knurlings out here. You probably want to put your index finger right on the smooth spot here. Your feet are going to be flat on the floor, and your back flat on the bench. You want to always keep that form. Lift to the top. When you come down you want to come behind your head. You’re going to come down till about to your elbows, so your elbows are at about 90 degrees. You don’t want to come too much lower than that, or you start putting too much strain on the shoulder capsule. Come down, pause, straight up. Remember to use a weight that you can manage. Again, you’re going to use about 3-4 sets, 12-15 repetitions a start. You can also pyramid. Again, as you get stronger with this movement, you can increase your weight and come down in repetitions."