The Shocking Truth About Behind the Neck Military Press vs Military Press

The military press is a classic exercise that targets the shoulders, upper back, and triceps. But what about the behind-the-neck military press? Is it just a variation, or does it offer unique advantages? In this blog post, we’ll delve into the differences between these two exercises, exploring their benefits, risks, and how to choose the right one for your fitness goals.

The Basics: Understanding the Two Presses

Both the military press and the behind-the-neck military press involve pressing a weight overhead. However, the position of the barbell significantly impacts the movement and muscle activation.

Military Press:

• Barbell position: In front of the neck, resting on the front deltoids.
• Movement: You lift the barbell straight up, keeping it close to your body.
• Muscle activation: Primarily targets the front deltoids, with secondary activation of the lateral deltoids, triceps, and upper back.

Behind-the-Neck Military Press:

• Barbell position: Behind the neck, resting on the upper trapezius muscles.
• Movement: You lift the barbell straight up, keeping it close to your body.
• Muscle activation: Targets the rear deltoids, upper trapezius, and triceps.

Benefits of the Military Press

• Strengthens shoulders: The military press is an excellent exercise for building overall shoulder strength, particularly targeting the front deltoids.
• Improves upper body stability: The movement requires core engagement and upper body stability to maintain control throughout the lift.
• Versatile: It can be performed with a barbell, dumbbells, or even a machine, allowing for variations to suit different fitness levels and equipment availability.

Benefits of the Behind-the-Neck Military Press

• Targets the rear deltoids: This exercise is particularly effective at building strength and mass in the rear deltoids, which are often neglected in other exercises.
• Improves shoulder mobility: The movement can help improve shoulder mobility and range of motion, especially in individuals with limited flexibility.
• Challenges core stability: The behind-the-neck position requires even greater core engagement and stability than the standard military press.

Risks and Considerations

Behind-the-Neck Military Press:

• Increased risk of injury: The behind-the-neck position puts more stress on the shoulder joint and can increase the risk of impingement, rotator cuff tears, or neck strain.
• Limited range of motion: Individuals with limited shoulder mobility may find it difficult to perform the exercise with proper form.
• Not suitable for everyone: This variation is generally not recommended for beginners or those with pre-existing shoulder conditions.

Military Press:

• Less demanding on the shoulder joint: Compared to the behind-the-neck press, the standard military press is less likely to cause shoulder injuries.
• More accessible: It’s a more accessible exercise for individuals with limited mobility or flexibility.

Choosing the Right Press for You: The Key Factors

• Shoulder health: If you have any pre-existing shoulder conditions or experience pain during the exercise, avoid the behind-the-neck press.
• Shoulder mobility: Ensure you have sufficient shoulder mobility to perform the behind-the-neck press without compromising form.
• Fitness level: Beginners are generally advised to start with the standard military press and progress to the behind-the-neck variation once they have developed strength and mobility.
• Training goals: If you’re specifically targeting the rear deltoids, the behind-the-neck press can be a valuable addition to your routine.

Alternatives to the Behind-the-Neck Military Press

If you’re looking to target the rear deltoids without the risks associated with the behind-the-neck press, consider these alternatives:

• Rear delt flyes: This exercise isolates the rear deltoids by focusing on the downward and outward movement of the arms.
• Bent-over rows: Although primarily a back exercise, rows also engage the rear deltoids.
• Reverse flyes: Similar to rear delt flyes, but performed with a slight bend in the elbows.

Mastering the Military Press: Form and Technique

• Start with a light weight: Ensure you can perform the exercise with proper form before increasing the weight.
• Keep your core engaged: This will help stabilize your body and protect your spine.
• Maintain a neutral spine: Avoid arching your back or rounding your shoulders.
• Lower the weight slowly: Control the descent to avoid putting unnecessary stress on your joints.
• Focus on the squeeze at the top: Fully contract your shoulder muscles at the top of the movement.

Beyond the Basics: Variations and Progressions

• Dumbbell press: This variation can be performed seated or standing and allows for a greater range of motion.
• Smith machine press: This machine provides more stability and can be helpful for beginners.
• Machine press: This is a good option for individuals who prefer a more controlled movement.
• Overhead press with resistance bands: This variation adds resistance throughout the entire range of motion.

The Final Verdict: Understanding Your Goals

Both the military press and the behind-the-neck military press offer unique benefits and risks. The best choice for you depends on your individual goals, fitness level, and shoulder health. If you’re unsure, consulting with a qualified personal trainer or physical therapist can help you determine the appropriate exercise for your needs.

Final Thoughts: Beyond the Press

Ultimately, choosing the right exercise is about understanding your body and prioritizing safety. While the behind-the-neck military press can be an effective exercise for targeting the rear deltoids, it’s essential to consider the risks and alternatives. Remember, the goal is to achieve your fitness goals while maintaining a healthy and injury-free body.

Basics You Wanted To Know

Q: Can I perform the behind-the-neck military press if I have a history of shoulder injuries?

A: It’s generally not recommended to perform the behind-the-neck military press if you have a history of shoulder injuries. The exercise puts significant stress on the shoulder joint, which can exacerbate existing injuries. Consult with a healthcare professional to determine if this exercise is appropriate for you.

Q: Is the behind-the-neck military press a good exercise for beginners?

A: The behind-the-neck military press is generally not recommended for beginners. It requires a higher level of shoulder mobility and stability, which may not be present in individuals new to weightlifting. Starting with the standard military press and gradually progressing to the behind-the-neck variation is a safer approach.

Q: What are some good alternatives to the behind-the-neck military press?

A: There are several excellent alternatives to the behind-the-neck military press, including rear delt flyes, bent-over rows, reverse flyes, and face pulls. These exercises effectively target the rear deltoids without the added risk of shoulder injury.

Q: How can I improve my shoulder mobility before attempting the behind-the-neck military press?

A: Improving shoulder mobility can be achieved through regular stretching and mobility exercises. Focus on exercises that target the rotator cuff muscles, such as external and internal rotations, arm circles, and shoulder shrugs. Incorporate these exercises into your warm-up routine and practice them regularly to increase your range of motion.

Q: What are some signs that I should stop performing the behind-the-neck military press?

A: If you experience any pain or discomfort in your shoulder, neck, or upper back during or after performing the behind-the-neck military press, it’s important to stop the exercise immediately and consult with a healthcare professional. You should also avoid this exercise if you experience any clicking, popping, or grinding sounds in your shoulder joint.