Benefits of Behind the Neck Push Press
1) The behind-the-neck push press can be used by everyone. It’s particularly helpful for people with shoulder injuries, who usually aren’t allowed to bench press with their shoulders in front of the bar. But it can also provide unique benefits for healthy athletes as well.
2) Behind the neck push press builds strength and stability throughout the shoulders, arms, and wrists.
3) Behind the neck push press helps you develop explosive power throughout your entire body.
4) Unlike squats or deadlifts – which are often limited by how much weight you can lift with proper form – behind-the-neck push presses give you the freedom to overload your muscles without worrying about doing them a serious injury.
5) Behind the neck push press increases your upper body’s ability to produce force from a dead stop, which will also help you increase your vertical jump when you add it to your athletic training.
6) Behind the neck push press reinforces proper overhead shoulder positioning.
7) In addition to increasing strength and power in your shoulders, arms, and upper back – behind the neck push press also strengthens your core as well as your lower body.
8) It’s a very safe way to develop explosive power because you can easily control how much weight to use it if you want to lift heavy or light for speed and explosiveness.
9) Behind-the-neck push press helps you develop a strong lockout for your bench press – which is crucial to being successful at the lift.
10) Behind-the-neck push press encourages you to use your hips and legs when you push the weight overhead.
11) It will help improve shoulder flexibility, range of motion, and strength for people who suffer from chronic neck or back pain.
12) The behind-the-neck position makes it easier to learn how to lock out your elbows after pushing the weight overhead.
13) In addition to teaching you how to lock out your elbows, behind-the-neck push presses will help you develop a strong lockout for your bench press.
14) Because your arms never touch the bar when you’re doing behind-the-neck push presses, it’s much easier to experiment with different styles of pressing – which can help you find a technique that works best for your body type.
15) The behind-the-neck push press is easy to learn and can be done by just about anyone.
16) Because the bar doesn’t touch the front of your shoulders when you’re doing behind-the-neck push presses, it’s easier to develop explosiveness (power) – which will help you lift heavier weights on your other exercises.
17) Behind-the-neck barbell presses allow you to use a full range of motion when you’re pushing the weight overhead.
18) Behind the neck push presses will strengthen and improve mobility in your shoulders, especially the muscles and soft tissues that surround your shoulder joints, which can help prevent injuries.
19) The behind-the-neck push press helps you generate power from a dead stop – which is far more applicable to sports than bench pressing.
20) Because of the unique line of resistance created by the bar being in front of your neck when you’re doing behind-the-neck push presses, these exercises will strengthen various parts of your body in ways bench pressing alone cannot do.
21) Behind the neck push presses are very helpful for people who have trouble benching due to shoulder pain.
22) Behind the neck push presses force you to use maximum explosiveness with both upper and lower halves to propel weight up overhead.
23) Behind the neck push presses help you develop maximum power throughout your entire body.
24) They’ll increase the stability of your shoulder joints which is extremely important for preventing injuries when you’re lifting heavyweights.
25) Because behind-the-neck push press strengthens various parts of the body in ways bench pressing alone cannot, it will help improve many aspects of your athletic performance.
26) It’s one of the best exercises for hockey players to prevent shoulder injuries because it reinforces proper overhead positioning and strength in their shoulders, arms, and upper back.
27) The behind-the-neck push press teaches you how to connect with your legs when pushing weight overhead.
28) By building stability in your core muscles – especially your obliques and transversus abdominis – behind the neck push presses will make your squats and deadlifts stronger.
29) Because of its focus on building stability in your shoulders, arms, and upper back, a behind-the-neck push press is very helpful for improving shoulder health and preventing injuries when you’re doing benching exercises.
30) Behind the neck push presses will help you prevent pain in your lower back while making it easier to get into a proper benching position.
31) They’ll strengthen and condition all of the muscles surrounding your rotator cuffs which can improve the bottom-end range of motion while reducing injury risks during various exercises such as bench pressing and large pulling movements like deadlifts and barbell rows.
32) By strengthening your upper back muscles, behind-the-neck push presses will help you with many exercises that involve pulling weights from the ground – such as deadlifts, barbell rows, and pull-ups.
33) Because of its focus on building stability in your shoulders, arms, and upper back muscles when pressing weight overhead, behind the neck push presses are very helpful for improving shoulder health and preventing injuries when you’re doing chest exercises like bench pressing.
34) Behind the neck keep pressure throughout your chest while lowering the bar in front of your head.
35) They’ll improve explosiveness in both halves of your body thanks to their emphasis on maximal coordination between muscle contractions at both the top and bottom of each repetition.
36) Behind the neck push presses allow you to lift more weight than regular shoulder press exercises do because of the unique line of resistance created by the bar being in front of your head when pushing it up.
37) They’ll help you strengthen and improve mobility in your shoulders thanks to their focus on building stability specifically in your deltoids, pectoral muscles, upper back muscles, biceps, forearms, and triceps.
38) The behind-the-neck position will help teach you how to use both halves of your body at exactly the same time while pressing weights overhead – which is one of the most important factors for improving strength while doing many compounds lifts like squats, deadlifts, pushups, and pull-ups.
39) Behind the neck push presses are excellent for conditioning your upper chest muscles because you’re pushing with the chest muscles when pushing the weight up with them.
40) Because behind-the-neck push presses will help improve overall strength in your shoulders, they’ll help you control the weights during heavy benching exercises more easily while reducing pain around your chest cartilage area.
41) They’ll increase the stability of your shoulder joints which is important for preventing injuries when you’re lifting heavyweights.
42) Using rotation in behind the neck push presses will build superior spinal rotational strength without risk of injuring ligaments or cartilage in your spine – which can be especially helpful if you have previous back injury history or need to improve your athletic endurance for activities like golf or baseball.
43) You’ll not only gain strength by pushing weight up with the chest muscles but also by pushing weight down with them which can be beneficial during exercises like squats, deadlifts, and lunges.
44) The behind-the-neck position will help you learn how to use both halves of your body simultaneously while pressing weights overhead because it’s easier to coordinate both at exactly the same time.
45) Behind-the-neck push presses are excellent for strengthening the brachialis muscle which is an important muscle for increasing upper arm size.
46) They’ll help you improve shoulder mobility which is one of the most important factors for reducing injuries when doing chest exercises like bench pressing.
47) The behind-the-neck push press builds total-body power and explosiveness because the stretch-shortening cycle is activated when pushing the weight up with it which increases tension in your muscles and tendons.
48) They’ll help you build strength in your entire upper body by focusing on each half separately – which can be beneficial during both compound movements such as squats, deadlifts, barbell rows, and pull-ups; and isolation movements such as dumbbell flyes, cable crossovers, curls, and skull crushers.
49) Because of their difficulty level they’re an excellent form of active rest that allows you to “catch” your breath between different exercises while building greater work capacity.
50) They’re beneficial for athletic activities that require maximal strength and power such as hitting, throwing, kicking, jumping, running, or punching.
51) They’ll help you increase your shoulder stabilization which is one of the most important factors for building bigger shoulders faster.
52) Because behind-the-neck push presses are so difficult they can be used to create a great pump in many muscles throughout your upper body – including your chest, triceps, front delts, traps & levator scapulae.
53) Using rotation when pushing weight up will not only strengthen your rotator cuff muscles but also improve mobility in them which is essential for reducing injuries.
54) When pushing weight down with your chest you’ll improve your ability to use chest muscles while also reducing pain in them from doing high repetition pushups.
55) Additional power comes from the torso & hip region when pushing weight up with rotation because they add torque which is a strong rotational force that’s generated at right angles to the intended direction of movement.
56) They’ll improve upper back strength and stability which is necessary for maintaining good posture during presses like benching and overhead pushing exercises like military presses and push presses.
57) When using a behind-the-neck grip on top of rotating, you’ll strengthen your upper chest muscles by forcing them to contract at exactly the same time while under resistance – which will be beneficial for building bigger chests faster without needing specific isolation exercises like cable crossovers.
58) They’re one of the strongest exercises for building overall functional strength because you must stabilize your body while rotating weight up, down, and forward & back.
59) Rotation provides incredible stimulation to your abs by forcing them to contract harder in order to avoid being pulled forward when pushing weight down.
60) Behind-the-neck push presses are an excellent way to challenge your cardiovascular system – which will improve your overall conditioning levels faster than almost any other exercise can do.