Shocking Revelations: Behind the Neck Military Press vs Military Press – Which One Delivers More Gains?

The military press is a classic exercise that targets the shoulders, upper back, and triceps. But did you know there’s a variation called the behind-the-neck military press? This variation can add a new dimension to your shoulder training, but it also comes with some risks.
In this blog post, we’ll dive deep into the behind the neck military press vs. military press, exploring their differences, benefits, risks, and which one might be better suited for you.

Understanding the Mechanics

Both exercises involve pressing a weight upwards from the front of the shoulders. However, the key difference lies in the positioning of the barbell.
Military Press:

• The barbell is held in front of the shoulders, with the elbows pointing forward.
• The movement involves pressing the barbell straight upwards, keeping the elbows slightly bent.

Behind-the-Neck Military Press:

• The barbell is held behind the head, with the elbows pointing upwards and the barbell resting on the upper traps.
• The movement involves pressing the barbell upwards, keeping the elbows slightly bent and moving in a vertical plane.

Benefits of the Military Press

The standard military press offers several benefits, including:

• Shoulder Strength and Size: It effectively targets the anterior, medial, and posterior deltoid heads, contributing to overall shoulder strength and size.
• Upper Back Development: The exercise engages the upper back muscles, including the trapezius and rhomboids, promoting better posture and overall upper body strength.
• Triceps Activation: The triceps play a crucial role in the pressing motion, leading to increased triceps strength and definition.
• Core Engagement: The military press requires core stabilization to maintain a stable and balanced position throughout the exercise.

Benefits of the Behind-the-Neck Military Press

The behind-the-neck variation offers some unique benefits:

• Increased Range of Motion: The behind-the-neck position allows for a greater range of motion, potentially leading to increased muscle activation.
• Improved Mobility: Some argue that the behind-the-neck variation can help improve shoulder mobility and flexibility.
• Greater Shoulder Stability: By engaging the posterior deltoid and rotator cuff muscles more actively, the exercise may contribute to greater shoulder stability.

Risks of the Behind-the-Neck Military Press

While the behind-the-neck military press can offer some advantages, it also comes with significant risks:

• Increased Shoulder Stress: The behind-the-neck position places more stress on the shoulder joint, potentially leading to injuries like rotator cuff tears, impingement syndrome, or labral tears.
• Limited Range of Motion: The position can restrict the natural range of motion of the shoulder joint, potentially affecting the effectiveness of the exercise.
• Increased Risk of Neck Injury: The close proximity of the barbell to the neck increases the risk of neck strain or injury.
• Potential for Improper Form: The behind-the-neck variation can be more challenging to perform with proper form, increasing the risk of injury.

Choosing the Right Variation for You

So, which variation is right for you? It depends on your individual goals, experience, and physical limitations.

• Beginner or Injury-Prone: Stick to the standard military press. It’s safer and more effective for building a solid foundation of shoulder strength.
• Experienced Lifter with Good Mobility: If you have good shoulder mobility, a strong rotator cuff, and experience with heavy lifting, the behind-the-neck variation might be an option. However, prioritize proper form and listen to your body.
• Shoulder Issues: Avoid the behind-the-neck variation if you have any history of shoulder pain or injury. Focus on the standard military press and other safer exercises.

Alternatives to the Behind-the-Neck Military Press

If you’re looking for an alternative to the behind-the-neck variation that provides similar benefits but with less risk, consider:

• Arnold Press: This variation involves pressing the dumbbells upwards while rotating them from a palms-in to a palms-up position. It targets the shoulders comprehensively while minimizing stress on the shoulder joint.
• Dumbbell Shoulder Press: This exercise allows for a more natural range of motion and can be performed with a variety of grips to target different muscle groups.
• Lateral Raises: This isolation exercise targets the lateral deltoid, contributing to shoulder width and definition.

Beyond the Barbell: Incorporating Other Shoulder Exercises

While the military press is a valuable exercise, it’s essential to diversify your shoulder training to achieve balanced development.

• Front Raises: These target the front deltoid, enhancing shoulder strength and definition.
• Rear Delt Flyes: This isolation exercise focuses on the posterior deltoid, improving shoulder stability and posture.
• Face Pulls: This exercise targets the upper back and rear deltoids, promoting better posture and shoulder health.

The Verdict: A Balanced Approach

Ultimately, the best approach to shoulder training is a balanced one. Incorporate a variety of exercises that target all three heads of the deltoid muscle, while prioritizing safety and proper form.
If you’re unsure about which exercises are right for you, consult a qualified personal trainer or physical therapist for personalized guidance.

Final Thoughts: A Safe and Effective Shoulder Journey

Shoulder training can be rewarding, but it’s crucial to prioritize safety and listen to your body. The behind-the-neck military press might seem tempting, but its risks outweigh its potential benefits for most individuals.
Focus on the standard military press and other safe and effective exercises to build strong, healthy, and well-rounded shoulders.

Answers to Your Most Common Questions

Q: Can I use the behind-the-neck military press if I have good mobility?
A: While good mobility can reduce the risk, it’s still a high-risk exercise. Consider the standard military press and other alternatives to minimize potential injury.
Q: What are some signs that I should avoid the behind-the-neck military press?
A: If you experience shoulder pain, clicking, or popping, or have a history of shoulder injuries, it’s best to avoid this exercise.
Q: Can I use the behind-the-neck military press for hypertrophy?
A: It’s possible, but the standard military press and other safer alternatives are more effective for muscle growth.
Q: How can I improve my shoulder mobility for the military press?
A: Incorporate mobility exercises like shoulder rotations, arm circles, and foam rolling to improve your range of motion.
Q: Is the behind-the-neck military press good for building traps?
A: While it does engage the traps, it’s not the most effective exercise for targeting them. Other exercises like shrugs and deadlifts are better suited for trap development.