Barbell Behind The Neck Press

Directions:

Preperation/body position

1. Load bar with a suitable weight. Put on safety collars.
2. Take an overhand shoulder width grip, and take bar off rack. (or Clean off floor if you do not have a rack)
3. Carefully place the barbell behind the neck, whilst keeping torso erect, and back straight.

Excution/Movement

1. Whilst keeping torso erect, press the bar upwards until arms are extending above.
2. Whilst keeping good body posture, slowly lower the weight back behind the neck.
3. Repeat for desired amount of repetitions.

Comments

The behind the neck press is an exercise that has seemed to become less popular, with the in front the neck press variations the popular choice for shoulder pressing.
Many people find that dumbbell, and in front the neck barbell pressing, are more comfortable options, placing less stress onto the shoulder joint. It is recommended that if you do choose to perform the behind the neck press then only bringing the barbell to ear level is wise, as any lower can become uncomfortable and aggravate shoulder issues.

Shoulder pressing is an effective way to stimulate the anterior (front) and lateral (side) deltoid heads. The stress placed on the posterior (rear) head is minimal however, and is not recruited much during the lift.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
For strength and power 1-5 reps is optimal for stimulating the type iiB fibres and neural adaptations of the nervous system.