Seated Behind Neck Press
| English Name | Seated Behind Neck Press |
|---|---|
| Difficulty | Advanced |
| Movement Patterns | Push Pattern |
| Muscle Contraction Types | Mixed (Con + Ecc) |
| Primary Muscle (EN) | Lateral (Middle) Deltoid |
| Muscle Groups | Shoulder Muscles |
|---|---|
| Workout Type | Endurance Functional Strength training |
| Required equipment | Barbell Bench Weight Plate |
💠 Exercise guide
✅ The Seated Behind Neck Press is an advanced multi-joint exercise designed to build strength and size in the shoulders, particularly the middle deltoids and upper back.
✅ It’s best suited for athletes with good shoulder mobility and prior weight-training experience, and can be used during strength or hypertrophy phases of an upper-body program.
✅ Because the bar travels behind the head, this movement places extra stress on the shoulder joint and cervical spine; therefore, proper technique and sensible weight selection are crucial.
💠 Execution Guide
Setup
✅ Adjust the bench so that the backrest is nearly vertical (about 90°) to support your thoracic and lumbar spine.
✅ Sit down with your feet slightly apart and flat on the floor to create a stable base for pressing.
✅ If using a rack, set the bar height so that it rests just above shoulder level when seated—this prevents excessive shoulder stretching when unracking.
✅ Grip the bar slightly wider than shoulder width; a relatively wide grip helps keep the bar path vertical and controlled.
✅ Keep your wrists aligned with your forearms; avoid excessive backward bending of the wrists.
✅ Before unracking the bar, brace your core, lift your chest slightly, and pull your shoulders down and back.
Execution
✅ With your core engaged and spine neutral, unrack the bar and position it directly behind your head, resting on the upper traps (rear shoulder area).
✅ Inhale under control, keeping your elbows under the bar and slightly forward so that your forearms stay nearly perpendicular to the floor.
✅ From this position, press the bar upward in a controlled, vertical path until your elbows are almost—but not fully—locked out to maintain tension.
✅ Pause briefly (0.5–1 second) at the top and focus on contracting your deltoids.
✅ As you lower the bar, exhale slowly—or in strength-focused sets, exhale at the end of the press—and bring the bar down until it’s just behind the head, roughly level with your ears (avoid touching the neck).
✅ Maintain a pain-free, controlled range of motion with stable scapulae; avoid swinging your torso or moving your head to clear the bar.
Coaching Cues
✔️ Keep your spine neutral; avoid excessive lower back arching (hyperextension) during the press.
✔️ Maintain your shoulders down and slightly back throughout the movement; don’t shrug them toward your ears while pressing.
✔️ Keep your elbows roughly under the bar along its path; letting them drift backward increases stress on the shoulder capsule.
✔️ If you have limited shoulder mobility, shorten the bar’s descent (to ear level or slightly higher) and never allow joint pain.
✔️ Focus mentally on pressing through the middle of your palms and engaging the middle deltoids—not just moving the weight.
✔️ Standard tempo for hypertrophy: about 2 seconds to lower (controlled eccentric), brief pause, and 1 second to press up (explosive yet controlled concentric).
Benefits of the exercise
1️⃣ Builds strength and size in the middle and front deltoids, creating fuller, rounder shoulders.
2️⃣ Strengthens the upper back (trapezius) and enhances shoulder girdle stability.
3️⃣ Improves overhead pressing power—useful for ball sports, martial arts, and CrossFit (with proper technique).
4️⃣ Enhances neuromuscular coordination between the shoulders, back, and core in a seated position with minimal leg assistance.
5️⃣ Can serve as a relative shoulder strength assessment for athletes with adequate shoulder mobility.
6️⃣ Helps correct mid-deltoid weakness compared to front-press variations that emphasize the anterior delts.
7️⃣ Increases shoulder stability in abduction and external rotation when performed correctly and under control.
8️⃣ Allows precise progressive overload through adjustable barbell and plate loading for strength or hypertrophy goals.
9️⃣ Strengthens scapular stabilizers—especially the middle and lower traps—against vertical barbell resistance.
🔟 Improves postural awareness in the shoulders and neck when performed within a safe range and with proper technique.
Common Mistakes
⚠️ Lowering the bar until it touches the neck or cervical spine, creating unnecessary compressive stress on the neck.
⚠️ Overarching the lower back and pushing the abdomen forward to compensate with lumbar muscles instead of the shoulders.
⚠️ Shrugging the shoulders toward the ears during the press, which increases strain on the upper traps and cervical joints.
⚠️ Letting the elbows drift backward (behind the torso) and forcing excessive external rotation of the shoulders, which can injure the rotator cuff tendons.
⚠️ Using excessively heavy weights and performing the lift with body momentum or jerking, without controlled eccentric movement.
⚠️ Gripping the bar too wide or too narrow, which can disrupt balance and proper force alignment.
⚠️ Bending the head forward or backward to clear the bar, placing pressure on the cervical vertebrae.
Breathing Pattern
🔸 For moderate (hypertrophy/endurance) sets:
💨 Inhale gently through the nose or mouth as you lower the bar (eccentric phase).
💨 Begin exhaling at the start of the press and continue until near the top position.
🔸 For heavy strength sets:
💨 Take a deep breath before starting the rep and brace your core.
💨 You may use a brief Valsalva maneuver (short breath hold) during the sticking point, but it’s not recommended for individuals with cardiovascular or blood pressure issues.
💨 After passing the sticking point, exhale slowly and take a short breath again at the top.
ROM Guidelines
📏 Recommended Range of Motion:
Lower the bar to around ear level or slightly above, without pain or excessive stretching in the front of the shoulders.
Press the bar upward until the elbows are nearly locked out, maintaining control and avoiding a forceful joint lock.
📏 Minimum Acceptable Range:
If shoulder mobility is limited or there’s a history of injury, shorten the range (e.g., slightly above ear level) and focus on the mid-range portion of the movement.
📏 Unsafe or Improper Range:
Lowering the bar until it touches the neck or upper back—especially with heavy weight—is risky for most people.
Performing very short, jerky half-reps increases joint stress and reduces muscular control.
Precautions & Contraindications
🚫 Individuals with a history of shoulder pain, rotator cuff tears, impingement, or severe external rotation limitations should avoid this exercise or perform it only under the supervision of a movement specialist or physical therapist.
🚫 Those with neck issues (cervical disc problems, advanced arthritis, or chronic neck pain) may experience worsening symptoms.
🚫 Stop the exercise immediately if you feel tingling, numbness, or sharp pain in the shoulders or neck.
🚫 Using very heavy weights with low reps and poor control dramatically increases injury risk.
🚫 Beginners should start with front-position presses (overhead or shoulder press) using a standard range of motion, and progress to behind-the-neck variations only after achieving sufficient mobility.
Variations & Alternatives
✅ Simpler Variations (Beginners):
🔄 Seated front barbell press (shoulder press) with a standard range of motion and lighter weight.
🔄 Seated or standing dumbbell press, which allows greater freedom to adjust shoulder angle and range of motion.
✅ Advanced Variations:
🔄 Standing behind-the-neck press for increased core engagement (only for very experienced lifters).
🔄 Explosive push press (behind the neck) using controlled leg drive—reserved for elite athletes with healthy shoulders.
✅ With Limited Equipment:
🔄 Use a Smith machine for better bar path control (while staying mindful of the fixed track’s limitations).
🔄 Use a resistance band behind the neck at home, maintaining a safe range of motion.
✅ Alternatives to Reduce Pain or Limitations:
🔄 Perform a semi-incline dumbbell press (30–60° bench) for a more natural shoulder path.
🔄 Use various lateral raise variations (standing, seated, or cable) to target the middle delts without placing the shoulders in a behind-the-neck position.
Advanced Biomechanics
🧠 The line of force in this movement is vertical and transferred through the wrist, forearm, and arm to the shoulder; any deviation from this line creates unwanted extra torque on the joint.
🧠 In the behind-the-neck position, the shoulder is placed in high abduction and external rotation; for those with good mobility, this effectively loads the middle deltoid and supraspinatus, but in restricted individuals, it can narrow the subacromial space.
🧠 The most challenging phase usually occurs in the mid-range (about 10–20° below ear level to slightly above), where torque on the shoulder peaks.
🧠 Scapular stabilization by the middle and lower trapezius and serratus anterior is critical for maintaining proper scapulohumeral rhythm; the scapula should rotate smoothly with the arm—neither locked nor excessively loose.
Programming Tips
📌 For Hypertrophy (Muscle Growth):
📊 3–4 sets of 6–12 reps, rest 60–90 seconds, tempo about 2–0–1 (two seconds down, brief pause, one second up).
📊 Preferably performed mid-workout during shoulder or upper-body sessions, after a thorough warm-up and before more isolated exercises.
📌 For Strength:
📊 3–5 sets of 3–6 reps with heavier loads (75–85% of 1RM), rest 2–3 minutes.
📊 Use the Valsalva maneuver cautiously and only if you have no cardiovascular issues.
📌 For Muscular Endurance:
📊 2–3 sets of 12–20 reps with lighter weight, rest 30–60 seconds, focusing on maintaining proper technique and safe range of motion through high reps.
📊 Due to its higher risk compared to front variations, this movement is typically reserved for experienced lifters and used as a primary shoulder exercise or as a specialized lift in specific program phases—not as a first-choice exercise for most people.
💠 Muscle Involvement
✅ The Seated Behind Neck Press primarily targets the middle deltoids, while the anterior deltoids, triceps, and scapular and spinal stabilizers assist in controlling the bar path and maintaining overall body stability.
Main muscles
Synergistic muscles
Stabilizers
Middle Deltoid muscle
Middle Deltoid Muscle
🔹 The middle deltoid is one of the three parts of the deltoid muscle. Its primary function is to lift the arm outward (abduction) and assist in stabilizing the shoulder during overhead movements. Due to its position on the side of the shoulder, it has the greatest impact on creating the rounded, muscular shape of the shoulders.
🔹 This part of the deltoid is less involved than the anterior section in daily activities and requires specific training for strengthening. Weakness in this muscle can lead to narrower shoulders and limited overhead movement. Strengthening it improves muscular balance in the shoulder and helps prevent shoulder injuries.
🔷 Full Description
Click on the title to read the sections.
✅ Persian Name: Deltoid Miani | Deltoid Janebi
✅ Latin Name: Lateral Deltoid | Middle Deltoid
✅ Common Names: Middle part of the deltoid muscle | Middle head of the shoulder
✅ Location:
🟡 Located on the lateral side of the shoulder, between the anterior and posterior deltoids.
🟡 A superficial muscle covering the shoulder joint that, along with the other two parts, shapes the size and form of the shoulder.
🟡 The primary muscle responsible for moving the arm away from the body (abduction) and plays a role in shoulder joint stabilization.
✅ 🔹 Origin
✔ Acromion process of the scapula (Acromion of Scapula)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the middle deltoid:
✔ Arm abduction – moving the arm outward from the body
✔ Stabilizing the shoulder joint during overhead movements
✔ Assisting lateral arm movements in resistance training exercises
📌 Movements that activate the middle deltoid:
✔ Raising the arm sideways (such as lateral raises)
✔ Overhead movements (such as shoulder press)
✔ Lateral arm movements in sports like volleyball and swimming
✅ 💪🏻 Muscle Fiber Types
✔ A combination of ✔ A combination of slow-twitch fibers (Type I) and fast-twitch fibers (Type II).
✔ Predominantly composed of slow-twitch fibers for controlled and endurance movements
✔ Plays a significant role in stability and sustained strength during shoulder activities
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ A key muscle in all lateral and overhead movements
✔ Essential in swimming, volleyball, basketball, handball, and gymnastics
✔ Weakness in this muscle reduces arm control and increases the risk of shoulder injury
✅ 🧗🏻♂️ Strength and Endurance
✔ Plays a key role in sustained overhead activities such as volleyball and weightlifting
✔ Requires focused training for strengthening, as it is less engaged in daily exercises
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the most important muscles for shoulder width and muscular shape
✔ Involved in all lateral and overhead exercises such as swimming, volleyball, and throwing
✔ Weakness can cause muscular imbalances and increase stress on the shoulder joint
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Strong connection with the anterior deltoid, posterior deltoid, and rotator cuff muscles
✔ Weakness in this muscle can cause excessive strain on the anterior deltoid and upper back muscles
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in this muscle can lead to limited lateral movements and increased stress on the shoulder joint.
✔ Improper use of heavy weights during lateral exercises may cause shoulder tendon inflammation.
✅ 🏋🏻♂️ Strength Training Exercises for the Middle Deltoid
1️⃣ Dumbbell Lateral Raise – the most effective exercise for strengthening this muscle
2️⃣ Overhead Shoulder Press – directly engages the middle deltoid
3️⃣ Cable Lateral Raise – provides continuous tension on the muscle
4️⃣ Arm Raises with Resistance Bands – enhances muscular endurance
5️⃣ Reverse Fly with Bands or Dumbbells – fully activates the muscle through its range of motion
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm out to the sides with gentle pressure toward the body
✔ Using a foam roller to reduce tension and accelerate recovery
✅ Fun Fact
✔ The middle deltoid greatly influences the V-shaped appearance of the upper body. Athletes with broad, well-defined shoulders typically have a well-developed middle deltoid.
✅ Practical Tip
✔ Improper form and incomplete execution of lateral raises reduce middle deltoid activation and place extra strain on other muscles. For better results, perform the movement through the full range of motion with proper control.
🔴 Name and Location: A superficial muscle located at the sides of the shoulder joint, responsible for moving the arm away from the body (abduction).
🟠 Anatomy: Originates from the acromion of the scapula and inserts into the deltoid tuberosity of the humerus.
🟡 Function:
✔ Lifting the arm out to the side
✔ Stabilizing the shoulder during overhead movements
🟢 Physiology: Contains slow-twitch fibers suited for controlled and endurance movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in swimming, volleyball, gymnastics, and weightlifting.
🟤 Exercises: Lateral raise, shoulder press, cable lateral raise.
⚫ Fun Fact: The key muscle responsible for shoulder width and the V-shaped upper body appearance.
Anterior Deltoid muscle
Anterior Deltoid Muscle
🔹 The anterior deltoid is one of the three parts of the deltoid muscle. Its primary functions are moving the arm forward (flexion), internal rotation, and assisting in horizontal shoulder movements. This muscle plays a key role in many upper-body exercises, especially strength training movements like bench press, front raises, and throwing actions.
🔹 The anterior deltoid is one of the most important muscles involved in pressing and pushing movements. Due to its engagement in many strength exercises, it is often well-developed among athletes and bodybuilders. However, overusing this muscle without strengthening the posterior shoulder muscles (posterior deltoid and rotator cuff) can lead to muscular imbalances and increase the risk of shoulder injuries.
🔷 Full Description
Click on the title to read the sections.
✅ Persian Name: Deltoid Ghodami
✅ Latin Name: Anterior Deltoid
✅ Common Names: Front part of the deltoid muscle | Anterior head of the shoulder
✅ Location:
🟡 Located at the front of the shoulder, forming the anterior part of the deltoid muscle.
🟡 Originates from the clavicle and lies over the upper part of the humerus.
🟡 Alongside the middle and posterior parts of the deltoid, it acts as part of the shoulder cap and assists in arm movements.
✅ 🔹 Origin
✔ Anterior surface of the lateral third of the clavicle (Clavicle – Anterior Surface of Lateral Third)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the anterior deltoid:
✔ Arm flexion – moving the arm forward (like raising the hand in front of the body)
✔ Internal rotation of the arm – rotating the arm inward toward the body
✔ Assisting in horizontal adduction – moving the arm inward on a horizontal plane (such as during a chest fly)
✔ Helping stabilize the shoulder joint during upper-body movements
📌 Movements that activate the anterior deltoid:
✔ Raising the arm forward (such as front raises)
✔ Throwing movements (ball throws, javelin throws)
✔ Moving weights in pressing and fly exercises
✅ 💪🏻 Muscle Fiber Types
✔ A combination of fast-twitch fibers (Type II) and slow-twitch fibers (Type I)
✔ Predominantly composed of fast-twitch fibers for rapid and powerful movements
✔ This characteristic makes the anterior deltoid highly active in explosive and strength exercises like weightlifting and throwing
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ Active in all pressing, throwing, and forward arm-raising exercises
✔ Plays a key role in strength sports, bodybuilding, weightlifting, boxing, and discus throwing
✔ An important muscle in daily activities such as lifting objects and carrying items
✅ 🧗🏻♂️ Strength and Endurance
✔ Requires high strength for pressing exercises and overhead movements
✔ Overdevelopment can lead to muscular imbalances and increase the risk of shoulder injuries
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the key muscles for pushing and pressing movements in bodybuilding and weightlifting
✔ Active in throwing sports, swimming, boxing, gymnastics, and pulling movements
✔ Weakness can reduce pressing strength and increase the risk of shoulder injury
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Closely connected with the middle deltoid, pectoralis major, rotator cuff muscles, and triceps brachii
✔ Weakness in this muscle can lead to excessive strain on the shoulder joint and reduced upper body strength
✅ 💉 Vulnerability and Potential Issues
✔ One of the muscles prone to inflammation and strain due to high activity in upper-body training
✔ Weakness can cause excessive strain on the pectoral and shoulder muscles, leading to shoulder injuries
✅ 🏋🏻♂️ Strength Training Exercises for the Anterior Deltoid
1️⃣ Front Raise with Dumbbells – the most important exercise for strengthening the anterior deltoid
2️⃣ Overhead Shoulder Press with Dumbbells or Barbell – high engagement of the anterior deltoid
3️⃣ Arnold Press – simultaneous strengthening of all deltoid parts with emphasis on the anterior head
4️⃣ Incline Bench Press – combined strengthening of the anterior deltoid and pectoralis major
5️⃣ Close-Grip Push-ups – bodyweight exercise targeting this muscle
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm forward and across the body to improve flexibility and prevent muscle tightness
✔ Using a foam roller to reduce muscle tension and enhance blood flow
✅ Fun Fact
✔ The anterior deltoid is most engaged in throwing movements, which is why athletes in discus, javelin, and boxing typically have a very strong anterior deltoid.
✅ Practical Tip
✔ Overdeveloping the anterior deltoid without balancing it with the posterior deltoid can lead to muscular imbalances and increased stress on the shoulder joint.
🔴 Name and Location: A superficial muscle located at the front of the shoulder joint, originating from the clavicle.
🟠 Anatomy: Part of the deltoid muscle that, along with the middle and posterior deltoids, surrounds the shoulder and attaches to the humerus.
🟡 Function:
✔ Arm flexion – moving the hand forward
✔ Internal rotation of the arm – rotating the hand inward
✔ Horizontal adduction – assisting in bringing the arm inward on a horizontal plane
🟢 Physiology: Composed mainly of fast-twitch fibers, which provide power and speed in pressing movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in pressing exercises, throwing, bodybuilding, boxing, and strength sports.
🟤 Exercises:
✔ Front raise
✔ Shoulder press
✔ Arnold press
✔ Incline bench press
✔ Close-grip push-ups
⚫ Fun Fact: One of the most utilized muscles in throwing and pressing movements, which, if overdeveloped, can lead to muscular imbalances and shoulder injuries.
💠 Other Exercises
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