Behind the neck training

[ryu007]

For years I've trained myself that on back days I would never do anything behind my neck. I always thought that this would injure my rotator cuff (or so I was told some years ago). Is this really true? Or can I do my pull-ups and pull-downs behind the neck for added stress? What's the difference?  What's your guy's opinion/experience?

[beatmaster]

behind the neck, never did it, accident waiting to hapen!

[thewickedtruth]

behind the neck, never did it, accident waiting to hapen!

Agreed

[candidate2025]

just be careful, and use weights that you can control.

[D.L. 5]

just be careful, and use weights that you can control.

MELTDOWN 

[Bluto]

opinons seems to vary. some obviously can do them without ever getting problems. question is why one should do them? i dont think they do anything to the front does

[thewickedtruth]

opinons seems to vary. some obviously can do them without ever getting problems. question is why one should do them? i dont think they do anything to the front does

You don't think they do anything a front press doesn't? Is that what you're trying to say?

If the movement is pain free and you feel it works the targeted muscle better than say bringing it around the front, do'em. Experimentation is part of it. Most people DON'T do them behind the neck because the risk of injury is greater but ten again, those that end up getting hurt, usually have shitty form or have a case of the "gym balls" and try to do more than they can handle. If you strength properly prior to the exercise like yo ushould always do anyway, you shouldn't need to worry much about shoulder issues. Any pain or irritation, don't do it anymore. If none and you like it, go for it.

[pumpster]

In THEORY you shouldn't do behind the neck presses or chins/pulldowns.

In PRACTICE, it's worth trying if it can be done without injury, as it hits the muscles differently. In the case of pulldowns & military presses i find it's more direct on the lats and side delts. Use 2/3-3/4 ROM, not going all the way to the bottom, and don't go extremely heavy-moderate weight for moderate reps under control (not too loose on form or much cheating or momentum). You'll eliminate the injury potential while getting the benefits of working the muscles from different angles & the advantages of partials.

[Bluto]

what muscles does it hit that no other exercise for back hits?

[pumpster]

It's just like comparing standing barbell curls to preachers; they both hit roughly the same muscles but the emphasis can be quite different as to where on the muscle is emphasized.

[thewickedtruth]

It's just like comparing standing barbell curls to preachers; they both hit roughly the same muscles but the emphasis can be quite different as to where on the muscle is hit.

Ain't that the truth. I can easily do 90lb dumbbell preacher curls and they roughly hit teh same muscles as seated dumbbell curls but there's no fucking way I could do that kinda weight seated. Everything has it's place in training which is why tehre's so many variations and not just ONE exercise for each body part and that's it.

[Bluto]

dont have a place for me. if i can hit the same muscle with a safer exercise ill take that. i would be a fool not to.

[Cee21Jay]

 I see it as unneeded stress to the posterior elements of the neck (flexed cervical spine). The risk of neck or rotator cuff/shoulder capsule injury outweigh possible benefits for me.

[candidate2025]

dont have a place for me. if i can hit the same muscle with a safer exercise ill take that. i would be a fool not to.

p-p-p-p-pussyyy

[chaos]

I've done BTN presses, rarely, I don't have issues from them it just makes me weary, so I don't do them that often. FWIW, I do feel that they hit the front/sides better than in front presses.

[Get Rowdy]

Do BTN Presses!  Because Don Howorth said so!

[jpm101]

Most BB'ers will lack the shoulder/joint flexability when trying behind the neck/head movements for the first time. Tightness limits the ROM to do the exercise correctly. Might want to apply stretches and good warm-ups before lifting. Hanging from a chinning bar, from a wide to narrow grip, can reduce tightness. Do not do any pull-up, just hang and relax the shoulders for a minute or so. Straight arm pullovers, with a close to medium grip are also good. Though too wide a grip on the pullover can cause shoulder joint strain. Pressing a light bar(exercise bar) behind the neck/head for many slow, controlled reps helps with flexability during a warm-up. Even try some light Bradford presses (front to back, etc) for reps.

Behind the neck chins (or pull downs) affect the back very well. Hit's my posterior delts, along with the lats....for me any way. Touch the nap of the neck each rep. Of course, add weight when needed. The press behind the neck is a superior exercise for the laterial head, and to a lesser degree the anterior head. Lot's of weigh can be built up with these. Do not go too far down the back but just touch the mid to upper traps. Going down too far can have a negative affect on the shoulder joints. Press behind the neck's seem to improve the benching. It gives strength to the whole shoulder girdle when done the correct way. Lot's of weight can be handled in this exercise, either sitting or standing. Good Luck.

[John O]

I did them for a while but just felt like it was going to hurt more then it was going help. I was already showing signs of having shoulder trouble.

I did them on a smith machine to.

[JackCheze]

I'm recovering from a cervical disc fusion and have arthritis and degenerative disc disease in my neck.... no thanx, but if it works for you...