Before getting into a workout that will help you add another 45 plate to each end of the barbell during your sets of behind-the-neck presses, let’s examine why overhead pressing is so important. Here are five reasons that make my case:
Reason #1: It develops the deltoids, traps and triceps. Sure, you can isolate each of these muscles, but a behind-the-neck press does it all at once. This makes it a very economical exercise, which is great for those who need to keep their workouts brief. What’s more, multi-joint exercises often work single muscle groups harder.
Reason #2: It improves results in the bench press and upper body. One of the best ways to get a great bench press is to train overhead pressing strength. Because of various inhibition mechanisms, your bench press progress is often stalled until you spend time on the overhead press.
Reason #3: It can prevent shoulder injuries. Training only traditional presses shortens the back muscles, puts pressure on the shoulder joint and may injure the shoulder. If flexibility is an issue to begin with the BTN Press allows for modifcation without the flexibility that the “rack” position requires.
Reason #4: It’s a great conditioner for the lower back and other core muscles. A weakness in the lower back becomes obvious during the performance of the overhead press. One could argue that other predictors such as external rotator strength pinpoint the cause, but overhead pressing strength is a better predictor.
Reason #5: It’s a great diagnostic tool. One should be able to press behind the neck to demonstrate healthy shoulder function, and that the strength ratio of the behind-the-neck press to the bench press is a predictor of shoulder health. When we perform upper-extremity structural balance testing we can identify a strong correlation between shoulder pain and lack of overhead strength.
Today’s Workout (March 15, 2012)
Strength: Behind the Neck Push Press Cluster-5 x 1.1.1.
10 KB Swing