fbpx

Behind the neck press, right or wrong?

The shoulder press behind the neck press is an exercise that has been used in the gym since the early years of bodybuilding. However, in recent years there has been a trend around this exercise in which it is claimed that it should be avoided because it is bad for the shoulders and has a very high risk of injury. Often we hear this without people having really done any research on why the statement is made. To clear this up once and for all, we at Fysiofitaal are going to put the facts in order for you.

 

Behind the neck press vs. Military press

We start with comparing the military press and behind the neck press. Where exactly are the similarities and maybe even more important, the differences? As every strength athlete knows, both exercises are meant to train the shoulders. Because we think the term shoulders is a bit too general, we will tell you that the shoulder is basically composed of the deltoid, which in turn is composed of three parts, each with its own function, and below that the rotator cuff (shoulder cuff) with muscles that provide stability to the shoulder and the corresponding scapula. The critical reader will say that there are even more muscles with a function in the shoulder. That is true, but we find them less relevant for this article and therefore we have chosen not to mention them.

Despite the fact that both variants of the shoulder exercise are meant to train the shoulder muscles, there are also differences. In order to have a good look at the differences in movement patterns, we have taken a study from the Journal of Sport and Health Science. In this study, 33 participants were tested and the differences in movement between the two press variants were examined, but also the differences in maximum strength (1RM between the exercises). This research brought the insight that both variants of a shoulder press movement are completely safe to perform, provided that the passive range of motion (ROM) is sufficient and there is sufficient trunk stability. In addition, the researchers saw that the 1RM is almost the same in both variants.

behind the neck press Fysio Fitaal Tilburg

 What does this mean in practice?

In practice, this means that when men want to perform the Behind-the-Heel Press, they must first pay attention to increasing the ROM. This is because (especially trained men) in the exorotation movement (turning the shoulder to the outside) often have less movement possibilities than women. The question you should ask yourself is whether you really want to do that or whether you would rather perform the press from the chest side. Since the maximum strength makes no difference between the military press and the behind-the-neck press. Furthermore, the researchers indicate that especially women should first pay attention to improving the trunk stability, because women had more movement in the spinal column during the exercise.

In short, it comes down to the fact that it does not really matter which variation of the shoulder exercise you do in your training, as long as you make sure that the other factors are in order. In principle, everyone can do the military press without any problems. The behind-the-neck press is more difficult for some. Stick to what you feel comfortable with and make sure you have a good technique with the corresponding parameters (speed, ROM, etc.).

Make an appointment

Other blogs in this category

Allon Melchers 3 Tips for losing weight

3 Tips for Losing Weight Nutrition is a difficult term to understand. It encompasses many different factors, each of which affects how our bodies react to it. Some people want to lose weight and feel like they've done everything they can without...

Sprained ankle - inversion trauma

Sprained ankle or inversion trauma Almost everyone has twisted their ankle at some point. In most cases, the ankle tilts inwards. This movement of the ankle is called inversion. That is why it is called an inversion trauma. The symptoms are...

Sleep & work performance

You have probably experienced it. Those days when you doubt whether you'll get through the day after a bad night. Lack of sleep seriously affects the quality, effectiveness and creativity of your work. And when you are in charge it can...

Promote muscle recovery with your diet

By: Romy and Lieke - Fit female academy Within 30 minutes drinking a protein shake for optimal muscle recovery and maximum protein eating? We think this really fits under the heading of "Bro science". We'd be happy to explain what you can do to strengthen your muscles and...

Load vs. Tolerance

In our previous blog we explained that anatomical variation such as a leg length difference, the position of your pelvis or the curvature of your back in most cases is not as important as most people (and therapists) think. Consider that more than 85% of...

Vertebrae out of alignment? Leg length differences? A back that is too hollow or too convex?

Within physiotherapy we often see that the cause of lower back pain is often explained by wear and tear and aging on the one hand and on the other hand by our posture or the position of the spine. Leg length difference? One of the best known examples is a leg length...

Heel spur - plantar fasciitis

A heel spur is an inflammation of the tendon plate of the foot that often occurs in men and women between the ages of 40 and 60. We often see that someone with heel spur complaints has started to do more sport (think of running) or has started to wear other shoes. Because of the pain, it can...

The 5 best exercises for back stiffness

Stiffness is a common complaint. Many people suffer from a stiff feeling in the back. Stiffness in the back often occurs because the same posture is frequently adopted and this is not sufficiently alternated with movement. These complaints are therefore...

Inversion trauma

With an inversion trauma, you sprain the ankle, as it were. This will put strain on the anterior talofibular ligament. People who do not seek physiotherapy help after experiencing an inversion trauma have a 90% chance of suffering another inversion trauma.

Foam rolls, useful or not?

Foam rolling, we see it happening more and more in the gym. Athletes who foam roll to relieve some stiffness or use it as part of their warm up. But how effective is foam rolling really? Does it really benefit or is it just a...
Sign up for our newsletter

Sign up for our newsletter

Receive our latest blogs every month!

Thank you for your subscription. You will now receive our monthly newsletter.