Overhead pressing is one of the most fundamental movements performed in resistance training. While there are many pressing variations, performing and mastering overhead press variations can allow one to achieve a range of motion with their shoulders that other presses perhaps can’t. The third movement you can perform to improve your shoulder strength and range of motion is the Behind-The-Neck Overhead Press from quarter or half squat.
Equipment Needs
- Stick or Barbell
Muscle Groups Targeted
- Deltoids, Trapezius, Triceps
How to
- Stand upright with the bar across the base of the neck with a Narrow (Clean) Grip in which wrists are stacked directly over elbows.
- While maintaining an upright torso, reach the bar as high as possible directly over or slightly behind the start position.
- Hold overhead for a 3-count while ensuring both elbows stay forcefully locked or extended.
Recommended sets and repetitions
- 3 sets of 3-5 reps with a weight you’re able to comfortably perform 10 repetitions.
Check out a previous tip – Clean (Narrow) Grip Behind the Neck Press
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by Devin Clayton
Devin is a Bachelor of Physical Education graduate from the University of Alberta. He is a Certified Strength and Conditioning Specialist through the NSCA and is an NCCP certified Weightlifting coach.
