Push Press Behind The Neck

What is Push Press

• Behind the Neck? The push press - behind the neck is a compound exercise that targets the shoulders, triceps, and upper back muscles. It involves pressing a barbell overhead from behind the neck with a short dip and drive from the legs.

Tutorial

1. Start by standing with your feet hip-width apart and the barbell resting on your upper back behind your neck.
2. Grip the barbell with a wide grip, palms facing forward.
3. Bend your knees slightly to create a small dip, then explosively extend your hips and knees to drive the barbell overhead.
4. Lock out your arms at the top of the movement and then lower the barbell back to the starting position behind your neck.

Common Mistakes

• Arching the back excessively during the movement, which can lead to lower back strain.

• Using too much weight, leading to poor form and potential injury. - Allowing the elbows to drop, which can place unnecessary stress on the shoulders.

Tips for Better Results

• Focus on maintaining a tight core throughout the movement to protect your lower back.

• Start with a lighter weight to perfect your form before increasing the load. - Keep your elbows up and in line with your wrists to reduce strain on the shoulders.

Muscles Worked The push press

• behind the neck primarily targets the following muscles: - Shoulders (deltoids) - Triceps - Upper back (trapezius and rhomboids) - Legs (quadriceps and glutes)