| An effective exercise to target the deltoid muscles, | | | | would be wise to experiment with different rep and |
| the behind the neck shoulder press is a less common | | | | set ranges to see which regime seems to be the |
| variation of the over head barbell press. Whilst the | | | | most effective for you. |
| behind the neck press being a very effective exercise, | | | | Instructions on how to perform the Behind the Neck |
| the exercise may prove to be an unwise choice for | | | | Press Exercise: |
| anybody with shoulder flexibility issues. Some may find | | | | -Put the correct weight onto the barbell. Put on safety |
| bringing the barbell to no lower than ear level upon | | | | collars. |
| execution can be good at reducing the risk of shoulder | | | | -Take an overhand shoulder width grip, and take bar |
| issues arising. | | | | off rack. (or Clean off floor if you do not have a rack) |
| The front and side deltoid heads will be sufficiently | | | | -Carefully place the barbell behind the neck, whilst |
| targeted with the behind the neck press, although | | | | keeping torso erect, and back straight. |
| stimulation to the rear deltoid head will be minimal. The | | | | -Whilst keeping torso erect, press the bar upwards until |
| rep range 6-12 is commonly said to be a suitable rep | | | | arms are extending above. |
| range for anybody whos goal is to increase muscle | | | | -Whilst keeping good body posture, slowly lower the |
| size and mass. This of course is not universal and it | | | | weight back behind the neck. |