Description:
The barbell seated alternating front to back press alternates a press in front of the head with a press behind the head. Working both lines trains the front and side of the shoulder, though the behind the neck portion demands good shoulder mobility.
Benefits:
- Trains the front and side of the deltoid.
- Builds overhead pressing strength and control.
- Adds variety to standard pressing.
- Develops shoulder stability through different lines.
Profile:
| Equipment: | Barbell |
| Type: | Strength Training (Compound) |
| Resistance Type: | Free Weight |
| Level: | Advanced |
Muscles:
Primary Muscles
- Anterior Deltoid
- Lateral Deltoid
Secondary Muscles
- Triceps Brachii
- Upper Trapezius
Classification:
| Mechanics: | Compound |
| Force: | Push |
| Utility: | Basic |
Instructions:
- Sit on an upright bench with a barbell at shoulder height and a grip wider than shoulder width.
- Press the bar overhead to a full lockout, then lower it to the front of your shoulders.
- Press overhead again, this time lowering the bar behind your neck.
- Press up from behind the neck and lower to the front again, continuing to alternate.
- Only lower behind the neck as far as your mobility allows.
- Repeat for the desired number of total reps.
Common Mistakes:
- Lowering too far behind the neck and straining the shoulders.
- Losing the full lockout overhead.
- Arching the lower back.
- Rushing the alternation and losing control.
Variations:
- Barbell Seated Behind the Head Press
- Barbell Overhead Shoulder Press
- Dumbbell Arnold Press
Safety Tips:
- Only press behind the neck within a pain free range.
- Use a lighter weight than your front press.
- Keep the core braced and ribs down.
- Stop if the shoulder pinches.
Additional Information:
The behind the neck portion requires good shoulder mobility. If you cannot reach behind the neck comfortably, press only to the front and choose a different lateral delt movement.
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