Back Press

Like the front press, the back press allows you to add considerable strength and size to your shoulders. Hold the barbell behind your neck with an overhand grip and your hands positioned slightly wider than shoulder-width apart. With your back straight, extend your arms to lift the barbell upwards.


Power the weight above your head but to avoid putting unnecessary stress on the joints, do not lock out at the top. Lower the barbell behind your neck very safely on the return, going down only as far as is comfortable based on your individual joint structure and flexibility.

Tips

* By lowering the bar behind the neck, the effort of this movement is mainly shifted to the posterior and middle portions of the deltoid. The triceps and serratus anterior are also worked, as are some of the muscles in the back such as the upper portion of the trapezius.
* This exercise can also be performed in a seated position and/or at a machine in which the bar is locked into position.
* The motion of lowering the bar behind the neck with heavy weights can put a lot of strain on the shoulder joints. To avoid injury, it is crucial that the barbell is only lowered as far as one's flexibility permits and if you have shoulder issues or past injuries, you may want to skip this variation altogether. Also avoid dropping the barbell onto the neck which can damage the spinal cord.




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