Behind Neck Press

[SamWelly]

What are your thoughts on this excersize?

I know that it puts the shoulder at a vulenerable position in its loweset ROM, but how dangerous is this? I will be using a spotter and slow repping it.

I see that behind neck has more emphasis on the middle and posterior fibres whereas in front focuses more on the anterior, lateral delts and pecs - based on this would I be over taxing the shoulder by including 4 working sets of Normal Presses after the Behind neck ones?

[Cammo]

Why bother?

I take it we're talking shoulder presses here...

Throw in some face pulls to take care of your rear delts, upper traps & a bit of bicep work - bent over rows on back day will help too.

No point putting your shoulders at risk when other exercises will hit the rear delts for you.

Face Pulls:

[samoan_muscle]

Why bother?

I take it we're talking shoulder presses here...

Throw in some face pulls to take care of your rear delts, upper traps & a bit of bicep work - bent over rows on back day will help too.

No point putting your shoulders at risk when other exercises will hit the rear delts for you.

Hmmmm....do you have a picture of your super-developed rear-deltoids??

IMO - nothing puts size on like behind the neck barbell press...

[mr natural]

my favorate mass builder for shoulders is heavy d/b shoulder presses,can't beat em.

don't exactly come to the front or the back,mid point of the shoulder.

can't do that with a bar.

[Cammo]

Hmmmm....do you have a picture of your super-developed rear-deltoids??

Sure do - Look & weep!

Facepulls all the way!

But seriously - what's wrong with Bent over dumbbell flyes?

[samoan_muscle]

Hmmmm....do you have a picture of your super-developed rear-deltoids??

Sure do - Look & weep!

Facepulls all the way!

But seriously - what's wrong with Bent over dumbbell flyes?

Mean definition...I like. What % you sitting at?

Bent over rear DB flyes do get them 2...I thought you were referring to something else

[SamWelly]

I have no problem with my rear delt growth, this is not what behind neck predominantly focuses on either.

I am more interested in minimal chance of injury and maximum growth than weither you do them or not... unless you have a good reason as to why. So, are these a bad idea or not? Why?

[mr natural]

I have no problem with my rear delt growth, this is not what behind neck predominantly focuses on either.

I am more interested in minimal chance of injury and maximum growth than weither you do them or not... unless you have a good reason as to why. So, are these a bad idea or not? Why?

as far as behind the neck presses go i can't speak to much from experience as i have used em that much through out my training life but, plenty of guys have that regret doing them years later.By that time its to late and shoulders are shot.I never liked them much.they felt akward.

forget em,heavy d/b shoulder press mate.

[ngapuhi strong]

i dont like them puts to much preasure on my neck, ut every one is different i know guys who swear by them, myself i prefure db shoulder press seams to have added alot of mass to my shoulders in last few months, i also do like a lieing face down reverse fly if that makes much sence hits rear delts real well

[SamWelly]

Ok thanks guys will hit in front instead just go heavier. Not keen on Dumbells - too much risk of injury (Think about the ways your shoulder can bend with heavy dumbells attached to the end of them - Have seen it first hand :shock: )

[Dale]

Side laterals 4 sets heavy after 2 warmup sets (6 total), Military presses to front 4 heavy sets (1 warmup 3 heavy), dumbbell presses 4 heavy sets (no warmups), standing bent over dumbbell flyes 4-6 heavy sets (no warmups needed). One week work 4-6 reps on your presses, next week work 8-12s. Stick with 8-12s for your lateral raises and bent over flyes throughout. Rest 3 minutes on heavy weeks and 2 minutes on higher rep weeks.

Personally did Upper Back/rear delts on a Tuesday, Chest/Biceps on Monday, rest day Wed, Legs on Thursday, Shoulders/Tricveps/Hamstrings on Friday, deadlifts full and partial and stiff legs Saturday, Sunday off as a structure.

[SamWelly]

That sounds awesome bro. Will try it out. Rear delts get hit pretty hard with wide grip barbell rows at the moment. Might start splitting my deads off from my back day as I find them way too taxing to do rows and lat pull downs heavy enough after.

[Dale]

agree totally, bent over barbell rows are incredibly good and especially on the lighter week cycle you get to focus even harder by holding the contraction a bit longer than you do when maxing it out in the lower rep range on alternate weks, thats why I would finish the rear delts off with standing rear delt flyes just to be sure they were hit hard enough, doing it standing allows you to move a bigger weight and build maximum strength and power

[SamWelly]

So would you apply the one week heavy rep sets (Strength Week), one week lighter higher rep (Volume Week) regime to all muscle groups?

I am looking into hitting chest twice a week with a heavy day and a dynamic day.

[Dale]

yes I would, heavy workout is basically about moving the largest weight possible, rest longer and take rest between each rep i.e. pause at easy points suck in the oxygen and go again - pump week is still absolutely max weight for rep range but no stopping just controlled lowering, explosive powerful contraction (concentric) and real focus on muscle group being worked..may even employ a slight bounce off chest for example in the bench as reps get harder, spotter there to keep momentum up (mainly only applies to bench re spotter) and only for last 2-3 reps of a set not whole set or its too heavy for ya!

[Luigi]

yea i would say avoid them, feels like my shoulders are about to pop when i do them - and not in a good way, rear delt flys,face pulls do me rear delts, db press and military hits them too.

[Marcus]

BTN press is the goodness. As long as you are in control of the weight you shouldn't get injured.

[auck_builder]

DB PRESS!!!! and use a spotter if worried about injuries

[2guns]

As long as you are in control of the weight you shouldn't get injured.

this goes for all exercises, and marcus is right they are very good

[mr natural]

As long as you are in control of the weight you shouldn't get injured.

this goes for all exercises, and marcus is right they are very good

in your ever so humble opinon as per usual 2 guns? :clap: :pfft: :shock:

[biomax]

I would also go with the overhead dumbell presses. Don't do the BTN barbell anymore and the shoulders really feels way better.

Sam interesting thing that I found when trying to improve my bench: when my weights for overhead presses go up, as well as my weights on my weighted dips ,it carries over to my bench and that also improves. Anybody else here experienced anything similiar?

Going to the max.

[Dale]

100% agree biomax, triceps power goes up, bench goes up..weighted dips deep with full lockout top is A1 exercise in my books and put my bench up lots in early days

[SamWelly]

Does the dip machine need to angle in like a V or can the bars be parralel? We dont have a V Taper one at my gym...

Agree with Tricep and Bench strength increases...

[ngapuhi strong]

my shoulder and chest strenght seam to go hand in hand as well,

i prefer v angle for dips normaly do couple sets facing both ways

[Dale]

Does the dip machine need to angle in like a V or can the bars be parallel? We dont have a V Taper one at my gym...

I prefer straight bars by far the best, don't like the V angle and would never do a V dip facing outwards to the widest point, only ever facing in if thats your only choice unless you want to f**k up your wrists.

Some workouts I would use Weighted Dips as primary exercise doing up to 10 sets, at least 5 of them maxed out 4-6 reps, must have full lockout at top and tense the triceps, the bench press aint finished unless you lock it out bro!