Behind the head shoulder press is an easy to perform exercise that helps in building muscles and strengthening of the shoulders.
Besides that, it greatly contributes to working and improving the general shape of the upper body. Acquiring a strong and muscular shoulders equally creates an impressive body physique.
You have to observe extra care when doing behind the head shoulder press as it can place undue stress on your neck and shoulders. You may require a trainer or assistant to help you execute the exercise safely.
HOW TO DO BEHIND THE HEAD SHOULDER PRESS
Equipment: a barbell
Behind the head shoulder press can be performed in different position, either while seated or in a standing position.
- Get hold of the bar with your hands placed wider than shoulder-width with palms facing forward. Put your shoulder blades together while ensuring that your elbows are below the bar. This is your starting position.
- Breath out and push the bar straight up, keeping it aligned to your head and pause. Remain stable in a straight posture without moving your back forward for as long as you are comfortable.
- Breath in and slowly and gently lower the bar back to the starting position. Take caution not to let the bar fall back.
- Repeat the steps increasing gradually over time.
WHAT MUSCLES DO BEHIND THE HEAD SHOULDER PRESS WORK
DELTOIDS
The deltoid muscles form a triangular shape around the shoulders. They comprise of the anterior, lateral and posterior.
This combination is responsible for facilitating the movement of the arms in different ways.
The front deltoid for example is key in generating force that is required for the performance of behind the head shoulder press.
TRICEPS
These are large muscles which are situated on the back of the arm. The triceps comprise of the three head i.e the medial, lateral and the long head.
All the three are essential when performing behind the head shoulder press.
Triceps equally work to extend the elbow joint as well as enhancing the stability of the shoulder joint when sustained force generation is required.
PECTORALIS MAJOR
Pecs are muscles that form a bulk on the chest. In particular, the spec major is a fan-shaped muscle located at the front of the chest.
There is also pec minor which is much smaller and lies under pec major.
The latter facilitates abduction and flexion of the arm while the former works to give your shoulder the stability against the ribs and internal rotation of the shoulder.
TRAPS
Trapezius is a big and broad superficial muscle running from the top of the neck to the mid back. These muscles come in handy when performing functional tasks like pulling and pushing.
Besides that, they give support to the body making it to assume the right posture. They are key in exercises involving movement of the shoulders.
BEHIND THE HEAD SHOULDER PRESS BENEFITS
STRONG UPPER BACK
Behind the head shoulder press will greatly help in fully developing your upper back together with posterior shoulders. This will make your upper back stable and resilient to straining tasks.
OVERHEAD PERFORMANCE
Shoulder press, as mentioned before, helps improve stability of the shoulders and facilitate a wider range of shoulder movements.
With strengthened muscles and connective tissues, your shoulders will be able to perform overhead tasks with ease.
JERK DIP AND DRIVE MECHANIC
Shoulder press exercise will give you a similar experience to that of a drive mechanics that are evident in jerking movements.
ALTERNATIVES TO BEHIND THE HEAD SHOULDER PRESS
BEHIND THE NECK PRESS
Behind-the-neck presses are usually done using a barbell. However, using individual dumbbells can reduce your risk of injury.
Unlike barbells, dumbbells do not keep your arms in a fixed position.
This puts less stress on your shoulders because you can move in a more natural way, giving a gradual progress to a greater range of motion.
SHOULDER PRESS
With basic shoulder press, you need to hold the weight in front of your body thus making the exercise less risky.
Like the behind-the-neck version, the standard shoulder press targets the deltoids, triceps, and trapezoids and equally works the pectoral muscles
CABLE SHOULDER PRESS
You can consider doing a cable shoulder press. It is a great alternative if you feel restriction or pain when performing pressing overhead.
The machine removes the stability component and is used to train the anterior and lateral deltoid directly.
PIKE PUSH UP
In order to increase your shoulder strength and stability, you can add pike push-ups into your daily routines. This exercise is great for building strong resilient shoulders.
However, it is a very difficult exercise and places a great deal of stress on the shoulder. It requires you to already have a good level of shoulder strength and control.
BEHIND THE HEAD SHOULDER PRESS MISTAKES TO AVOID
AVOIDING YOUR WARM -UPS
You are advised to carryout warming up activities for stretching the shoulders before you perform shoulder press exercise.
You can do thoracic extension, thoracic windmill or swimmers’ hugs which works to warm the muscles and loosen any tightness that might be a hindrance to the exercise to be performed.
HYPEREXTENDING WRISTS
Ensure the bar is kept closer to the base of the palm and away from the fingers. This will keep your wrist in place preventing it from collapsing and to assume a more neutral wrist position.
This will create ease in generating more force since the bar is closely aligned to your forearm.
WRONG ELBOW POSITION
It is important to keep your elbows in the right position pointing out from your side.
This will help in maintaining stability around the shoulders thus keeping you safe from injury and giving you an optimal shoulder press benefits.
ARCHING LOWER BACK
Before you press overhead, ensure your back is kept from hyperextension.
Should you feel a twinge at the low back, then you will be required to check and work on your range of motion or lower the weight you’re pressing.
CONCLUSION
Behind the head shoulder press is an easy to perform exercise. You can perform it while standing or seated.
Ensure you are conversant with the muscles you target and observe consistency for better results.
Check on the weight so that you begin with a less heavy one and gradually increase on the same over time.
It is advisable to have an assistant in case of challenges putting the weight in place. Assume a proper and stable position for equal working of muscles in both arms.
Alternative exercises are suggested that works same muscles as shoulder press.
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