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Same, I really like it because it means I can just do it in a day, and then some lateral raises in another day, and in completely covered when it comes to shoulders, leaving me a lot fo space to progress on dips
@@black0ut_53theres actually no difference from front or back, even arnold said he only did ut because he got bored of doing it the normal way but they both work the same
Thank you for this! I always get random people telling me that this is a dangerous move. I'm super comfortable with a loaded bar coming down behind my neck and touching my traps. I'm 54 years old and this is still my favorite exercise. One rule as I've gotten older is if I can't do a set of 10, I'm not allowed to move up in weight!!
The BTN press is also massively underrated for rehabilitation and strengthening of the RC. A couple years ago I (ironically) tore something in my shoulder doing face pulls with bad form when I subluxed it. Legit sounded like someone tearing a piece of paper in half. My shoulder was fucked for a while, and the one thing I credit to helping me heal and stabilize it was BTN presses. If you can rip a plate behind your head, nothing is going to hurt your shoulder anymore.
Haha, love it. The excercise that is supposed to heal your shoulders causes an injury, and you end up healing it with a movement that is supposed to injury it 😂
Face pulls have always felt potentially dodgy on my shoulders to me. One of those movements which always feels like if your form changes even slightly out of a very tight path every rep could potentially f your shoulder up. This confirms that to me. Ive never liked them for that reason
Interesting, I’ve done face-pulls for years even with sloppy form and hella weight and I can’t imagine them as dangerous, do you remember what you did wrong?
Really solid video as per usual! Agree strongly that easing into the movement/biasing toward volume/and displaying control in end range is particularly important rather than just thinking "man that looks baddass" working up to a max triple first session. My clients are always annoyed when the first few sessions of exposure are some light ass sets of 15 lol.
Brinkley, you are the s**t. I’m an over the hill weight lifter that’s never competed,nor will I, but I still workout 5x/wk and I find your advice and experience more than valuable. Your sense of humor is off the hook and look forward to your new posts. Keep it up and keep killing it bro.
Did bnp years ago for a couple months as an athlete just to get around some shoulder pain, and it was good but we didn’t stick to it because other lifts had priority. Last year I brought it back just for the sake of variation, I was gonna do it for like 3 months and see how it felt. It’s been 14 months now and I haven’t taken it out because it just feels awesome. Started with relatively light weight, high reps and short of failure just to condition my shoulders to it. Now I’m pushing it hard every week and getting stronger, and ironically it’s the only exercise in the past year + that’s given me _zero_ pain. None of the leaning forward when I push to failure, yet the best delt pumps I get on any exercise.
I started doing behind the neck (snatch grip) presses a couple of months ago. Got decent strength in regular strict presses, but I was dealing with constantly cranky shoulders and felt I had poor stability in some positions (like, couldn't do overhead squats with an empty barbell without feeling my shoulders would break). Started with an empty barbell. Couldn't even get full range of motion. Now I'm repping with 50Kg, strict and full ROM. Baby weights, I know, but this has made a huge improvement in how my shoulders feel. Shoulders are way more stable and I no longer have to deal with constant inflammation. I have also started adding weight to my overhead squats. This is hands down the single best shoulder exercise. I wish I started doing them years ago.
Interesting i got a suspraspinatus tendon Insertion Irritation. IT Hurts on Push exercises and on pulls especially rear Delt fly (was or IS Not even possible my Body shuts down cant move the weight). Do you think IT can Help me?
@@ew-zd1th I think a lot of shoulder issues come from poor t-spine mobility, weakness in the upper back - especially around the scapula - and simply too much grinding. I suggest trying foam rolling and stretching your upper back, and open book stretches. Start behind the neck presses very lightly and try to get as much range of motion as possible. Minor pain and discomfort is okay, as long as it doesn't last. If in doubt, go lighter. You will likely feel a lot of tension around the scapula and instability in the shoulders. This is what we want to adress, and by challenging ourselves in these difficult position we can build mobility and strength there.
I'm on my third week of 70's powerlifter with boostcamp, and the behind the neck push presses are kinda changing my life. I've always had weaker shoulders, and nothing seemed to make them grow. My typical shoulder workout recently looked like military pressing 95 for 10, 115 for 10, 135 for 8/7/6/4, then 95 for 2 sets of 10 or something like that. My upper chest and triceps blew up but not my shoulders. But the 5 sets of 10 with 100 lbs overhead press, followed by 100 lbs behind the neck push press for 3-4 sets of 10, has my shoulders growing noticably after only a few sessions. seriously. I think the key for me with the behind the neck push press is resisting on the way down as much as possible. I'm basically just doing the negative portion, practically jerking the weight up but really slowly lowering it. I'm so glad I found SOMETHING that is finally making them grow.
I have competed in bodybuilding for a decade and I am an enhanced bodybuilder. Believing one exercise has given you grow, naturally in just 3 weeks is rubbish. If you can do behind the neck press with the same weight after overhead press means your technique is rubbish too.
@@k-v-d1795 It's behind the neck push press. using legs to get the weight up and then resisting on the way down. It's a novel stimulus-- I never did behind the neck presses, now I'm doing the push press variation as a third exercise after military press and wide grip bench. I cant do any strict behind the neck presses after doing military press, but push pressing it up and resisting the negative lets me do 3-4 sets of 10. I already went from not being able to complete 3 sets of 10 with 95 to finishing 4 sets of 10 with 115 with more in the tank, in one month. Again these are all after my military pressing for the day, to overload my shoulders by using my legs for momentum and doing negatives.
i'm new to weight training. if you can help me out. can i do standard military shoulder press and these behind the back shoulder press on the same day?
@@discreetman593 Especially as a beginner, I do not any see any need to do both presses on the same day. Pick one and if you want to add another exercise, I suggest you pick a raise (front, lateral, or bent over) depending on the part of the deltoid you want to improve the most. If in doubt, pick a lateral raise
Makes total sense and I'll be incorporating this immediately.. If you're imbalanced and restricted but, not by pain but from mass and zero stretching over the years, slowly but surely i can imagine this almost realigning your shoulder.. I'm 100% getting this in my shoulder routine. Bar alone, just before your isolation movements.? Good stuff.!!
When I started doing BTN it was recommended to start by lowering only to just behind my upper skull and progress ROM slowly over months. This worked well for me. I started light, too, and didn't stop progressing the strict press while developing the range to do the BTN. It worked well.
Been doing these since the start of working out. 17 years ago. Leave the ego at the door and development will come. Behind the neck pulldowns and presses always have worked for me and always will.
I’ve been battling a very painful injury to my rotator cuff after benching since January of this year, specifically the supraspinatus. After watching this video, I got back on creatine and did 3 sets of the behind the neck press with an ez bar and the discomfort is already starting to improve. Thank you so much for sharing this helpful information. Your knowledge is such an asset for this community as this particular exercise has been almost shunned since at least when I started lifting 15 years ago. Thanks again Bromley 💪
Old school, my shoulders was my biggest problem until some olg gym bro suggested doing this exercise. Empty barbell first and adding weights if you feel comfortable. 10 sets by 3 reps 60 kg now without problem. All my press exercises are so much better.
Thank you for this video! I did this 20-30 times with a closet dowel (I normally use for stretching) and I feel the warmth in my Traps. I am definitely adding BTN press to my general conditioning excercises.
Been doing exclusively BHN for delts for months because it’s so stable and the sfr lets me do it every 48 hours. BHN brought me back from a shoulder injury
Tried them today and in 1 set I was sweating like hell and my shoulders were fucking torched. This exercise is the real deal. I can’t wait to keep doing them.
3 plates is absolutely insane, let alone 2 plates, at least from my own purview…heck, I can’t do 3 plates for reps on bench press or full ROM squats! M. O’H is without doubt a very different breed of man…
Love these and just slotted them in bullmastiff to replace tempo OHP on bench days, as they make my shoulders feel healthier and balanced. A simple 10 lbs on each side will humble many men.
Really to the point, I do my retirement from grappling/mma athlete to strongman, just one year of training in the tank, and you are 100% right, my OHP sucks with 120kg, and just found out from a friend that doing behind the neck OHP would just help tremendously, first training, I got feeling on my shoulder muscle that I never experienced before. Felt much pressing power coming out of this new add-on to my training. Alex is not always right, but who is anyway. That video is spot on, keep the good work my man. I am 43 and really appreciate your videos. Hug from Indonesia. Stay Strong
@@saurabhtyagi9231 well, to my standards it sucks, I compete in SM in the Master division, and it sucks as most of the guys are at 150kg up…so I am focusing on it. I am comparing myself to people on the upper part of the scale, never looking down to keep the motivation to push harder. So yes, it sucks a bit. But many thanks for the encouragement! Stay strong
This military press requires shoulder muscle building(rotators,teres,2 other stabilizers...) to REDUCE chances of shoulder pain. Couldn't spam this press UNTIL muscle units were stronger than the delts that got worked by a military behind neck press...(Worked all 3 heads that way. Felt the results IMMEDIATELY after lifting & was sore...)
Very good point about people never skip bench press and often get injured. Some individuals telling people not to do any overhead presses because "they get enough stimulus with chest training". But does it really? By some reason nobody even thinks about treating their arms same way. For me, till I not skipping my overhead work i never have mythical left shoulder pain when I train my pecs.
Agree with the behind the neck shoulder press but behind the neck pulldowns caused me to tear a rotator cuff 25 years ago. Only pull downs and pull ups to the front ever since.
I have done it for years and I have never been injured from it. It actually improved my shoulder mobility while being a press to allow me to target the medial delts and traps! It is a goated exercise!
I'm not very flexible so I always shy away from BTN press, but I did use it when I was doing Bullmastiff. Made me realize I had a big weak spot and also caused some gains in flexibility, I'll probably be swapping out barbell OHP for barbell BTN press on my push days for a while!
Just found this clip since have been considering adding-back the behind the neck press for exactly some of the reasons mentioned: Anecdotally, just want to share that had done them for 20+ yrs., seated, standing, dumbbell & barbell. ...Firstly, since seeing Arnold do them, and then to get the full range of motion. With a bit of warm-up, never really had a problem. ...But, stopped a few years ago due to a lot of warnings about impingement, etc. Recently, have been trying out again just since (I think) they feel fine, and feels like just a useful training modality to directly target the delts. So, for what it's worth, casting my vote to include behind-the-neck movements, certainly for anyone who has reasonable mobility, as +1+1+1. Go ahead and do 'em if you can.
Behind-the-neck presses are fantastic, I've been doing them with floor-anchored expanders for over a year now and it fixed a ton of shoulder issues I had with standard OHP before. Combines very well with shoulder and chest stretches to get extra ROM in.
As someone who had shoulder impingement for ten years without relief i found that it was tight scaps that caused it!! I had no movement there and it caused my chest to be so tight it put my shoulder into a weird angle. It wasnt until i started going to the gym and building strength up in the pressing movements as well as the pulling movements that released my scapula that the pain went away. Ive gone from a 100kg bench press to a 170kg bench in 8 months thanks to the pain going and its still going up. I havent tried behind the neck press yet but i have hit a strict military press for 100kg and i definitely will add in behind the neck now thanks to this video. Pressing isnt the enemy, weak or inactive muscles are the enemy!!
Used BTN presses post rotator cuff surgery to restore range and some external rotation. Started with seated and just the bar for probably 16 weeks just waving the load and reps up and down. The last 4 weeks been doing BTN push press via the Kong program. I feel like my shoulders look bigger than they ever have. Great video
Frederic delavier talked about the behind the neck in his book, basically if you have wide clavicles and shoulders you can get away with it because the mouvement streches your ( infra epineu or supra epineu dont remember ) less. When you have narrow clavicles and shoulders, the stretch of the muscle is way more important and you end up severely hurting it
In the late 80s everyone in the gyms did the BNPr and rarely saw a MilitaryPr. I think it was the mid 90s when the magazines promoted BNPr as being dangerous and everyone stopped doing them even though no one could recall anyone who injured their shoulder from a BNPr.
I haven't done behind the neck presses in a long time. And even then I did them on a smith machine because i bought the hype of them being dangerous. Tomorrow is shoulders and arms for me so I guess I'll start messing with these. I trust Bromley. He has never steered me wrong before
1. I voted for Teddy. 2. I will try behind the neck presses on Sunday, my next pressing day. A year ago my doc and surgeon wanted to cut into both my shoulders to "fix" them, as both had chronic tendon tears. (Not rotator cuff tendons, other tendons in there if I remember correctly.) I said fakk that and took three months off to rehab myself. I had been training too hard and stupid and both shoulders, a knee, and my lower back were all jacked up. Rehabbed everything on my own, and started my entire lifting routine from ground zero. Nine months later I'm a greaking workhorse and pain free, moving more weight than ever. These presses seem like a good addition to my arsenal, if I can do them. I'm guessing I can. It's been 20 years since I've done any behind the neck pressing. We'll see on Sunday.
Lets fucking goooo!!! Your explanation to this is so good and just straight to the point!! The passion you have on this subject is prime!! Love it!! Subbed!
I love these and you really do feel them in the traps and lateral delts. I recommend when you warm up with the bar to just keep it up top, and then dynamic stretch back far as you can like the way you stretch when you wake up. Get them shoulders loose as a goose. These deff benefit from the higher rep ranges with lower weight too in terms of comfortability.
Love btn pressing! Started them early this year to replace standard OHP and have not looked back. My shoulders have noticably grown in a short amount of time.
I freaking LOVE BNP my shoulders feel so good! I use my bench grip, keep my head forward and it feels so good. I can only military press 165 x 5 at 190 but I've gotten up to 135 x 5 BNP without much effort
One of the BEST exercises EVAR: Handstand, strict, full tension body, engaged core, legs and even calves, ballet like feet pointing to the sky! Hand stand push-ups, as above with perfect form! Weighted hand stand push-ups, again with PERFECT FORM already mentioned above twice. These are composite exercises which trains the entire body and all muscle groups, but the EMPHASIS on shoulders and triceps are insane! Also trains Balance and something called "Proprioception" which is the notion of your body as a whole. Cheers people, keep it up!
Have been doing it for a bit due to BOM, and it has become my favourite vertical press. Well rounded shoulder activation, improved mobility for normal OHP, zero issues with keeping it strict, what's not to love? Edit: originally wrote horizontal
In my oly lifting club we do BTN presses and lat pulldowns on a regular basis. Excellent to strengthen the shoulders and gain or maintain a good shoulder mobility
Pyramiding reps is what took me to a state championship. I can’t agree with EVERYTHING you said more. I have the experience to prove everything you said here, 100% to a tee. 30 years and no shoulder issues.
I'm 53 yrs old and have always and will always do behind neck presses. It's always my go-to movement for shoulders. I don't listen to others when results speak for themselves
Needed this, got shoulder issues. I've been gravitating to; bradford presses as warm ups. Will add in behind the back presses too as a main lift. Thanks
If you don’t feel shoulder pain when doing the behind-the-neck OHP, it’s probably not gonna cause injuries. My problem with the exercise, however, is that it really only grows the front delts which already tend to be overdeveloped compared to the side and rear delts in most trainees. I would use it as an assistance exercise for the bench press or to build strength in the jerk portion of the C&J.
Love the behind the neck presses been doing them more. And seen the growth and changes since doing them. Also been incorporating Snatch behind the neck too
I remember when I was a young man doing lat pull downs behind the head, a trainer came up to me, she was pretty hot, so I listened, told me that was bad for my neck. I’m definately going to incorporates this, this week. I’ve been wanting big delta.
I'm pretty sure it helped heal my snapped up right shoulder when I started doing behind the neck pulldowns as a warmup on backday. I will try this as a third exercise when I train shoulders when warm. ❤🎉
I added these in a while back after I saw Luke Stoltman doing them when he hired his new coach, and I ended up doing something to my shoulder, but in all honesty, I was trying to up the weight too soon and I knew it really. Might go back to them when my shoulder is fully recovered, but I'd be inclined to work on my mobility first.
The Base strength app programmed these in for me and I’ve been loving them it’s only been 4 weeks but I’ve been able to go from doing sets with 135 for 12 to 205 for 10 and shoulders have felt pretty good
This video just came in time. Was debating on pushing through and continuing to trash my wrists since my numbers almost doubled doing a Seated Overhead press since my shoulder pain went away. Think I'll switch to this with light weights and let my wrists catch up.
I got to the point where i couldn't do front push presses without pain/injury. I was very hesitant to try BTN presses because they looked so awkward and uncomfortable, BUT they feel amazing and my shoulders don't have any issues as i progress in weight. I also do a lot of hangs and rotator cuff strengthening.
I stopped doing BTN sometime around the early 00's after reading an article about it being apparently bad for shoulder health via muscle and fitness mag. Over the years have developed shoulder issues in both shoulders on and off but always there to some degree to the point years later even just thinking about anything BTN made me shoulders hurt, although Ive always recommended anyone who can do them without pain should try them as they are the best press for the shoulders. Just over a year ago I decided to see if I can ease myself back into them. starting with just an old 1inch thick bar at home doing multiple reps I noticed my shoulders were feeling better and better and mobility increasing as my shoulders warmed up in this movement, from there on I added weight and haven't looked back and my shoulders feel amazing health wise. My shoulders haven't felt this good since I was in my early 20's (which happens to be around the time I last stopped doing them..) I still keep my reps fairly high though just to be safe 12-14, but have gone as low as the odd set for 8 reps but not something I want to make a habit of, nor feel the need to
Having some left shoulder and neck issues for months now. Going to try this out and see if it helps. Nothing else has, so might as well try. Going with progression 1 and no weight until I can get into the bottom position and go from there. I'll coke back with any updates.
Great video! I just did a set of behind the neck presses. What a great excercise! I can't believe i never tried it before. I will incorporate them into my push days for sure.
I shredded my rotator cuff in the middle of a btn press set. I’d been doing the exercise for eight years. I alternated front standing press and seated behind the neck press each week for the past 9 months. No pain or discomfort before that set, and I wasn’t even in a working set yet. I was on my third warm up set, using 155lbs. My working sets at the time were 225. My left hand just slowly dropped mid press like a hydronic pump sprung a leak. It’s never been the same since. I do know lots of guys who have used BTN for decades with no problem… Maybe I was unlucky, maybe it’s an individual genetics/anatomy thing, but like any other injury BTN rotator cuff damage is a legit concern.
Thats rough. But I've torn both labrum and had rottor cuff tears from front pressing... i think its a concern regardless. Its tempting to swear off movements that injured us, but I'd be left without anything to train lol. I think workout protocol is more important
I have been doing Behind the neck presses for the past 8 years now and my shoulders are big and wide,i never got any injuries from this movement i perform them for 12 reps i go deep touching the traps and press it above my head without locking out keeping tension on that muscle.
I definitely enjoy them, and it is wild to hear that they are really really good at building the side deltoids, and I would have to agree, even though it looks exactly like the military press just slightly closer to the center of mass
As a matter of fact, my shoulders got healthy after I incorporated BTNP. They were fucked up so often that I was managing them on workout-to-workout basis, now shoulders are least of my concern. I like to do BTNP in 8-15 rep range because I view it as a supplemental exercise to OHP and mainly a hypertrophy movement that does not suck my soul like OHP does.
The BTN press is incredible, IF you possess the shoulder mobility to do it. I think way too many guys just start doing btn presses with zero regard/awareness for/of their own shoulder mobility, then complain that btn presses hurt their shoulders... Btn presses used to kill my shoulders, but once i realized i had the shoulder mobility of the tin man and started doing 5 minutes of shoulder mobility work every day before bed for a month, i went back to them and haven't had an issue since... I still do the shoulder mobility stuff, but only 3 times a week now, as it only takes 5 minutes... Guys, over time, put 100 pounds (for reps) on your seated btn press with standardized technique and tempo, and then tell me your shoulders haven't mutated...
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In credit behind the neck press for SO MUCH of my shoulder development and noone does them its crazy. Thanks for tackling this
Been doing them for over 40 yrs and are hands down my favorite. Huge shredded delts and well defined massive traps as well
And they are also the most comfortable for me-front presses are super hard with the tear I have in rotator cuff
@@SOC-ir6imUser photo checks out.
Agreed. It's not for the faint of heart, but it's awesome if you can do it.
🎯 Me to
Switched completely from standard press to BTN some time ago. Shoulders have never felt better, progress have never been steadier
Same, I really like it because it means I can just do it in a day, and then some lateral raises in another day, and in completely covered when it comes to shoulders, leaving me a lot fo space to progress on dips
Got shoulder pain from doing only BTN press. Now im rotating them every upper workout.
It destroyed my elbows, sadly, 'cos it was pretty good for delts.
Going to heavy.
My side delts grew a lot doing this.
That ad at the beginning is wholesome af
I dont know, he makes vague promises on tax breaks without specifying which style of pressing.
@@eternalsentinel2089😂😂
@@eternalsentinel2089 I’d assume it’s the good old military press, but who knows, maybe you’ll get a bigger rebate if you do it behind the neck
Behind the neck log press
@@black0ut_53theres actually no difference from front or back, even arnold said he only did ut because he got bored of doing it the normal way but they both work the same
Thank you for this! I always get random people telling me that this is a dangerous move. I'm super comfortable with a loaded bar coming down behind my neck and touching my traps. I'm 54 years old and this is still my favorite exercise. One rule as I've gotten older is if I can't do a set of 10, I'm not allowed to move up in weight!!
Same for me, this is one of those movements I don't go up until I own that weight at 10 reps.
The BTN press is also massively underrated for rehabilitation and strengthening of the RC. A couple years ago I (ironically) tore something in my shoulder doing face pulls with bad form when I subluxed it. Legit sounded like someone tearing a piece of paper in half. My shoulder was fucked for a while, and the one thing I credit to helping me heal and stabilize it was BTN presses. If you can rip a plate behind your head, nothing is going to hurt your shoulder anymore.
Haha, love it. The excercise that is supposed to heal your shoulders causes an injury, and you end up healing it with a movement that is supposed to injury it 😂
@@jonatanolsen37 The irony is not lost on me. Moral of the story, take care when the rotator cuff is involved.
Hahaha @@jonatanolsen37
Face pulls have always felt potentially dodgy on my shoulders to me. One of those movements which always feels like if your form changes even slightly out of a very tight path every rep could potentially f your shoulder up. This confirms that to me. Ive never liked them for that reason
Interesting, I’ve done face-pulls for years even with sloppy form and hella weight and I can’t imagine them as dangerous, do you remember what you did wrong?
Really solid video as per usual! Agree strongly that easing into the movement/biasing toward volume/and displaying control in end range is particularly important rather than just thinking "man that looks baddass" working up to a max triple first session. My clients are always annoyed when the first few sessions of exposure are some light ass sets of 15 lol.
And they're started high-rep for good reason as these will humble you the first few sessions.
My favorite reply to a client that says something is too light for the first time is "Then do 100 without stopping"
Is there a good way to add BNP to megalodon? Running it now.
Brinkley, you are the s**t. I’m an over the hill weight lifter that’s never competed,nor will I, but I still workout 5x/wk and I find your advice and experience more than valuable. Your sense of humor is off the hook and look forward to your new posts. Keep it up and keep killing it bro.
Damn spell check, BROMLEY, not Brinkley
@@davecross1861 It's Brinkley now. 🤣🤣🤣
@@davecross1861Brinkley>>>>>
Brinkley Twinkley Alex 😂
You may have started a new thing. Like Brain for Brian.
Did bnp years ago for a couple months as an athlete just to get around some shoulder pain, and it was good but we didn’t stick to it because other lifts had priority. Last year I brought it back just for the sake of variation, I was gonna do it for like 3 months and see how it felt. It’s been 14 months now and I haven’t taken it out because it just feels awesome. Started with relatively light weight, high reps and short of failure just to condition my shoulders to it. Now I’m pushing it hard every week and getting stronger, and ironically it’s the only exercise in the past year + that’s given me _zero_ pain. None of the leaning forward when I push to failure, yet the best delt pumps I get on any exercise.
This movement made me EXPLODE in delt size for the last 6 months. Hear this man, he’s speaking straight facts.
You doing them standing or seated?
@manix8499 you notice good side delt development?
This is immediately going into the program. Appreciate it.
I started doing behind the neck (snatch grip) presses a couple of months ago. Got decent strength in regular strict presses, but I was dealing with constantly cranky shoulders and felt I had poor stability in some positions (like, couldn't do overhead squats with an empty barbell without feeling my shoulders would break).
Started with an empty barbell. Couldn't even get full range of motion. Now I'm repping with 50Kg, strict and full ROM. Baby weights, I know, but this has made a huge improvement in how my shoulders feel. Shoulders are way more stable and I no longer have to deal with constant inflammation. I have also started adding weight to my overhead squats.
This is hands down the single best shoulder exercise. I wish I started doing them years ago.
Interesting i got a suspraspinatus tendon Insertion Irritation. IT Hurts on Push exercises and on pulls especially rear Delt fly (was or IS Not even possible my Body shuts down cant move the weight). Do you think IT can Help me?
@@wnp24 Well, if you want to call it a decent weight I won't argue with you. Thanks mate! :D
@@ew-zd1th I think a lot of shoulder issues come from poor t-spine mobility, weakness in the upper back - especially around the scapula - and simply too much grinding.
I suggest trying foam rolling and stretching your upper back, and open book stretches. Start behind the neck presses very lightly and try to get as much range of motion as possible. Minor pain and discomfort is okay, as long as it doesn't last. If in doubt, go lighter. You will likely feel a lot of tension around the scapula and instability in the shoulders. This is what we want to adress, and by challenging ourselves in these difficult position we can build mobility and strength there.
I'm on my third week of 70's powerlifter with boostcamp, and the behind the neck push presses are kinda changing my life. I've always had weaker shoulders, and nothing seemed to make them grow. My typical shoulder workout recently looked like military pressing 95 for 10, 115 for 10, 135 for 8/7/6/4, then 95 for 2 sets of 10 or something like that. My upper chest and triceps blew up but not my shoulders. But the 5 sets of 10 with 100 lbs overhead press, followed by 100 lbs behind the neck push press for 3-4 sets of 10, has my shoulders growing noticably after only a few sessions. seriously. I think the key for me with the behind the neck push press is resisting on the way down as much as possible. I'm basically just doing the negative portion, practically jerking the weight up but really slowly lowering it. I'm so glad I found SOMETHING that is finally making them grow.
So 5 sets are more better?
@@bekabeka71 the program goes 3 of 10 sets the first week, then 4 sets, then 5, then down to 3 sets of 8 (but heavier), 4 sets of 8, 5 sets of 8
@@meepo262 4 times a week or 5 times a week?
I have competed in bodybuilding for a decade and I am an enhanced bodybuilder. Believing one exercise has given you grow, naturally in just 3 weeks is rubbish. If you can do behind the neck press with the same weight after overhead press means your technique is rubbish too.
@@k-v-d1795 It's behind the neck push press. using legs to get the weight up and then resisting on the way down. It's a novel stimulus-- I never did behind the neck presses, now I'm doing the push press variation as a third exercise after military press and wide grip bench. I cant do any strict behind the neck presses after doing military press, but push pressing it up and resisting the negative lets me do 3-4 sets of 10. I already went from not being able to complete 3 sets of 10 with 95 to finishing 4 sets of 10 with 115 with more in the tank, in one month. Again these are all after my military pressing for the day, to overload my shoulders by using my legs for momentum and doing negatives.
that last comment ending with "justice for jeff" was 🔥
Behind the neck presses were a staple for shoulders development when I started weight training. Surely more useful than snatches
i'm new to weight training. if you can help me out. can i do standard military shoulder press and these behind the back shoulder press on the same day?
@@discreetman593 Especially as a beginner, I do not any see any need to do both presses on the same day. Pick one and if you want to add another exercise, I suggest you pick a raise (front, lateral, or bent over) depending on the part of the deltoid you want to improve the most. If in doubt, pick a lateral raise
@@samuele.marcora thank you sir
Makes total sense and I'll be incorporating this immediately.. If you're imbalanced and restricted but, not by pain but from mass and zero stretching over the years, slowly but surely i can imagine this almost realigning your shoulder.. I'm 100% getting this in my shoulder routine. Bar alone, just before your isolation movements.? Good stuff.!!
behind the neck press+ behind the neck pull ups CRAZY good
behind the neck bicep curls
@@JayZsZsZbehind the neck front raise even better
Behind the neck squat! Wait
@JayZsZsZ how do you perform a behind the neck bicep curl? Im trying to imagine it but i cant . Like with dumbells?
@@rsaldivar8 Hey man, this was a joke, sorry for misleading you.
Started consistently doing BTN press 2 months ago. Broke through my overhead plateaus and have been hitting PRs all over the place. Also less pain
When I started doing BTN it was recommended to start by lowering only to just behind my upper skull and progress ROM slowly over months. This worked well for me. I started light, too, and didn't stop progressing the strict press while developing the range to do the BTN. It worked well.
Started doing them a month ago and my shoulders feel the best they ever have! Brilliant
Behind the neck press helped my weaker shoulder heal. And the pump is amazing. Have always been scared of it but I am glad I came back to it.
Been doing these since the start of working out. 17 years ago. Leave the ego at the door and development will come. Behind the neck pulldowns and presses always have worked for me and always will.
I’ve been battling a very painful injury to my rotator cuff after benching since January of this year, specifically the supraspinatus. After watching this video, I got back on creatine and did 3 sets of the behind the neck press with an ez bar and the discomfort is already starting to improve. Thank you so much for sharing this helpful information. Your knowledge is such an asset for this community as this particular exercise has been almost shunned since at least when I started lifting 15 years ago. Thanks again Bromley 💪
Alex Leonidas has been preaching behind the neck OHP for years. Great exercise.
Old school, my shoulders was my biggest problem until some olg gym bro suggested doing this exercise. Empty barbell first and adding weights if you feel comfortable. 10 sets by 3 reps 60 kg now without problem. All my press exercises are so much better.
I also love the Bradford Press!! BB behind head, then over front if head!! 💪🏼😃
Me to and I'm 50 there the best.
I love behind the neck press. Specifically Klokov style. Feels more consistently in the groove and easier to time than push press.
I just introduced this to my training,last week.
Feels great.
Thank you for this video! I did this 20-30 times with a closet dowel (I normally use for stretching) and I feel the warmth in my Traps. I am definitely adding BTN press to my general conditioning excercises.
I do it. It’s my favorite shoulder exercise by far. It’s never been a problem for me.
I always do them on back
Been doing exclusively BHN for delts for months because it’s so stable and the sfr lets me do it every 48 hours. BHN brought me back from a shoulder injury
Tried them today and in 1 set I was sweating like hell and my shoulders were fucking torched. This exercise is the real deal. I can’t wait to keep doing them.
behind the neck press is all the rage on strongman scene in uk, couple of top coaches have popularised it and getting used everywhere now.
Love these. Great video of Mike O'Hearn. The dude is still pushing big numbers
Dude, BTN pressing 3 plates for reps is insane numbers 😄 That’s extremely impressive for anyone let alone someone over the age of 50.
3 plates is absolutely insane, let alone 2 plates, at least from my own purview…heck, I can’t do 3 plates for reps on bench press or full ROM squats! M. O’H is without doubt a very different breed of man…
3 minutes in im dying of laughter Theodore will get this vote!
Love these and just slotted them in bullmastiff to replace tempo OHP on bench days, as they make my shoulders feel healthier and balanced. A simple 10 lbs on each side will humble many men.
Really to the point, I do my retirement from grappling/mma athlete to strongman, just one year of training in the tank, and you are 100% right, my OHP sucks with 120kg, and just found out from a friend that doing behind the neck OHP would just help tremendously, first training, I got feeling on my shoulder muscle that I never experienced before. Felt much pressing power coming out of this new add-on to my training.
Alex is not always right, but who is anyway.
That video is spot on, keep the good work my man.
I am 43 and really appreciate your videos.
Hug from Indonesia. Stay Strong
How do you say "OHP", "sucks", "with 120kg" in the same sentence? 120 kg is fucking elite unless you weigh like 150 kg.
@@saurabhtyagi9231 well, to my standards it sucks, I compete in SM in the Master division, and it sucks as most of the guys are at 150kg up…so I am focusing on it. I am comparing myself to people on the upper part of the scale, never looking down to keep the motivation to push harder. So yes, it sucks a bit. But many thanks for the encouragement! Stay strong
This military press requires shoulder muscle building(rotators,teres,2 other stabilizers...) to REDUCE chances of shoulder pain. Couldn't spam this press UNTIL muscle units were stronger than the delts that got worked by a military behind neck press...(Worked all 3 heads that way. Felt the results IMMEDIATELY after lifting & was sore...)
Very good point about people never skip bench press and often get injured. Some individuals telling people not to do any overhead presses because "they get enough stimulus with chest training".
But does it really? By some reason nobody even thinks about treating their arms same way.
For me, till I not skipping my overhead work i never have mythical left shoulder pain when I train my pecs.
I unironically think they are better for shoulder development than standard standing OHP
Me too you ain't crazy 😅
@@javierandresgarciamarin6148 cuanto sabe mi rey
Very hard to turn into a standing incline press, you're right
Facts
You have such a beautiful baby Alex! Congratulations!
Agree with the behind the neck shoulder press but behind the neck pulldowns caused me to tear a rotator cuff 25 years ago. Only pull downs and pull ups to the front ever since.
I have done it for years and I have never been injured from it. It actually improved my shoulder mobility while being a press to allow me to target the medial delts and traps! It is a goated exercise!
I'm not very flexible so I always shy away from BTN press, but I did use it when I was doing Bullmastiff. Made me realize I had a big weak spot and also caused some gains in flexibility, I'll probably be swapping out barbell OHP for barbell BTN press on my push days for a while!
1 semester from my MS in strength and conditioning. This is a great video all the way through. Good job man.
I love bromley videos because it always makes me excited to put in the effort, was gonna do BTN presses tomorrow but I wanna do them so badly today😅
Just found this clip since have been considering adding-back the behind the neck press for exactly some of the reasons mentioned: Anecdotally, just want to share that had done them for 20+ yrs., seated, standing, dumbbell & barbell. ...Firstly, since seeing Arnold do them, and then to get the full range of motion. With a bit of warm-up, never really had a problem. ...But, stopped a few years ago due to a lot of warnings about impingement, etc.
Recently, have been trying out again just since (I think) they feel fine, and feels like just a useful training modality to directly target the delts. So, for what it's worth, casting my vote to include behind-the-neck movements, certainly for anyone who has reasonable mobility, as +1+1+1. Go ahead and do 'em if you can.
Behind-the-neck presses are fantastic, I've been doing them with floor-anchored expanders for over a year now and it fixed a ton of shoulder issues I had with standard OHP before. Combines very well with shoulder and chest stretches to get extra ROM in.
As someone who had shoulder impingement for ten years without relief i found that it was tight scaps that caused it!! I had no movement there and it caused my chest to be so tight it put my shoulder into a weird angle. It wasnt until i started going to the gym and building strength up in the pressing movements as well as the pulling movements that released my scapula that the pain went away. Ive gone from a 100kg bench press to a 170kg bench in 8 months thanks to the pain going and its still going up. I havent tried behind the neck press yet but i have hit a strict military press for 100kg and i definitely will add in behind the neck now thanks to this video.
Pressing isnt the enemy, weak or inactive muscles are the enemy!!
Used BTN presses post rotator cuff surgery to restore range and some external rotation. Started with seated and just the bar for probably 16 weeks just waving the load and reps up and down. The last 4 weeks been doing BTN push press via the Kong program. I feel like my shoulders look bigger than they ever have. Great video
Frederic delavier talked about the behind the neck in his book, basically if you have wide clavicles and shoulders you can get away with it because the mouvement streches your ( infra epineu or supra epineu dont remember ) less. When you have narrow clavicles and shoulders, the stretch of the muscle is way more important and you end up severely hurting it
BTN press is a staple for me. I do them as a secondary lift on my bench day. I actually like it better than standard OHP.
In the late 80s everyone in the gyms did the BNPr and rarely saw a MilitaryPr. I think it was the mid 90s when the magazines promoted BNPr as being dangerous and everyone stopped doing them even though no one could recall anyone who injured their shoulder from a BNPr.
huge fan, thanks for the vids and inspiration. just a regular guy feeling good, and feeling better everyday
I haven't done behind the neck presses in a long time. And even then I did them on a smith machine because i bought the hype of them being dangerous. Tomorrow is shoulders and arms for me so I guess I'll start messing with these. I trust Bromley. He has never steered me wrong before
I am one of those who messed up my shoulder by benching, but I did start behind the neck press, and my shoulders feel great! Highly recommend
1. I voted for Teddy.
2. I will try behind the neck presses on Sunday, my next pressing day. A year ago my doc and surgeon wanted to cut into both my shoulders to "fix" them, as both had chronic tendon tears. (Not rotator cuff tendons, other tendons in there if I remember correctly.) I said fakk that and took three months off to rehab myself. I had been training too hard and stupid and both shoulders, a knee, and my lower back were all jacked up. Rehabbed everything on my own, and started my entire lifting routine from ground zero. Nine months later I'm a greaking workhorse and pain free, moving more weight than ever. These presses seem like a good addition to my arsenal, if I can do them. I'm guessing I can. It's been 20 years since I've done any behind the neck pressing. We'll see on Sunday.
I’ve been in love with the movement since Alex’s video. Even super strict pressing is too much front delt and pec for me.
Lets fucking goooo!!! Your explanation to this is so good and just straight to the point!! The passion you have on this subject is prime!! Love it!! Subbed!
Hi Baby!!! Teddy🎉🎉
I love these and you really do feel them in the traps and lateral delts. I recommend when you warm up with the bar to just keep it up top, and then dynamic stretch back far as you can like the way you stretch when you wake up. Get them shoulders loose as a goose. These deff benefit from the higher rep ranges with lower weight too in terms of comfortability.
Love btn pressing! Started them early this year to replace standard OHP and have not looked back. My shoulders have noticably grown in a short amount of time.
I freaking LOVE BNP my shoulders feel so good! I use my bench grip, keep my head forward and it feels so good. I can only military press 165 x 5 at 190 but I've gotten up to 135 x 5 BNP without much effort
One of the BEST exercises EVAR:
Handstand, strict, full tension body, engaged core, legs and even calves, ballet like feet pointing to the sky!
Hand stand push-ups, as above with perfect form!
Weighted hand stand push-ups, again with PERFECT FORM already mentioned above twice.
These are composite exercises which trains the entire body and all muscle groups, but the EMPHASIS on shoulders and triceps are insane! Also trains Balance and something called "Proprioception" which is the notion of your body as a whole.
Cheers people, keep it up!
quit flexing
Have been doing it for a bit due to BOM, and it has become my favourite vertical press. Well rounded shoulder activation, improved mobility for normal OHP, zero issues with keeping it strict, what's not to love?
Edit: originally wrote horizontal
Press behind the neck is great when done properly I amm 55 still do them no shoulder problems at all
In my oly lifting club we do BTN presses and lat pulldowns on a regular basis. Excellent to strengthen the shoulders and gain or maintain a good shoulder mobility
The babes love the stabilizers!!
Pyramiding reps is what took me to a state championship. I can’t agree with EVERYTHING you said more. I have the experience to prove everything you said here, 100% to a tee.
30 years and no shoulder issues.
State championship in powerlifting or bodybuilding?
@@ianvav prob neither lol
I'm 53 yrs old and have always and will always do behind neck presses. It's always my go-to movement for shoulders. I don't listen to others when results speak for themselves
This exercise has help rehab my shoulder injury- no surgery
I just hit above bodyweight behind the neck press for the first time last week. 90kg @ 89.
Needed this, got shoulder issues. I've been gravitating to; bradford presses as warm ups. Will add in behind the back presses too as a main lift. Thanks
I like the more narrative elements to the video, adds some spice to it ala the stories from the old school bodybuilding books.
I started doing these and never got injured. I think I'll add them again. Thanks
If you don’t feel shoulder pain when doing the behind-the-neck OHP, it’s probably not gonna cause injuries. My problem with the exercise, however, is that it really only grows the front delts which already tend to be overdeveloped compared to the side and rear delts in most trainees. I would use it as an assistance exercise for the bench press or to build strength in the jerk portion of the C&J.
Love the behind the neck presses been doing them more. And seen the growth and changes since doing them. Also been incorporating Snatch behind the neck too
I remember when I was a young man doing lat pull downs behind the head, a trainer came up to me, she was pretty hot, so I listened, told me that was bad for my neck. I’m definately going to incorporates this, this week. I’ve been wanting big delta.
Injured my shoulder in High School 50 years ago...doing chins. Never had a problem with BNP.
I'm pretty sure it helped heal my snapped up right shoulder when I started doing behind the neck pulldowns as a warmup on backday. I will try this as a third exercise when I train shoulders when warm. ❤🎉
Ive done presses with a cambered bar or duffalo bar. Hits it super well.
I added these in a while back after I saw Luke Stoltman doing them when he hired his new coach, and I ended up doing something to my shoulder, but in all honesty, I was trying to up the weight too soon and I knew it really. Might go back to them when my shoulder is fully recovered, but I'd be inclined to work on my mobility first.
This is content gold, AB. Nice work.
The Base strength app programmed these in for me and I’ve been loving them it’s only been 4 weeks but I’ve been able to go from doing sets with 135 for 12 to 205 for 10 and shoulders have felt pretty good
This video just came in time. Was debating on pushing through and continuing to trash my wrists since my numbers almost doubled doing a Seated Overhead press since my shoulder pain went away. Think I'll switch to this with light weights and let my wrists catch up.
I got to the point where i couldn't do front push presses without pain/injury. I was very hesitant to try BTN presses because they looked so awkward and uncomfortable, BUT they feel amazing and my shoulders don't have any issues as i progress in weight. I also do a lot of hangs and rotator cuff strengthening.
I stopped doing BTN sometime around the early 00's after reading an article about it being apparently bad for shoulder health via muscle and fitness mag.
Over the years have developed shoulder issues in both shoulders on and off but always there to some degree to the point years later even just thinking about anything BTN made me shoulders hurt, although Ive always recommended anyone who can do them without pain should try them as they are the best press for the shoulders.
Just over a year ago I decided to see if I can ease myself back into them. starting with just an old 1inch thick bar at home doing multiple reps I noticed my shoulders were feeling better and better and mobility increasing as my shoulders warmed up in this movement, from there on I added weight and haven't looked back and my shoulders feel amazing health wise. My shoulders haven't felt this good since I was in my early 20's (which happens to be around the time I last stopped doing them..)
I still keep my reps fairly high though just to be safe 12-14, but have gone as low as the odd set for 8 reps but not something I want to make a habit of, nor feel the need to
Having some left shoulder and neck issues for months now. Going to try this out and see if it helps. Nothing else has, so might as well try. Going with progression 1 and no weight until I can get into the bottom position and go from there. I'll coke back with any updates.
Your kid's platform is GOATED.
10/10 would vote for him in the election
Great video! I just did a set of behind the neck presses. What a great excercise! I can't believe i never tried it before. I will incorporate them into my push days for sure.
Always done them, more recently the only thing that helped rehab my rotator cuff. Break the rules often works
I shredded my rotator cuff in the middle of a btn press set. I’d been doing the exercise for eight years. I alternated front standing press and seated behind the neck press each week for the past 9 months. No pain or discomfort before that set, and I wasn’t even in a working set yet. I was on my third warm up set, using 155lbs. My working sets at the time were 225. My left hand just slowly dropped mid press like a hydronic pump sprung a leak. It’s never been the same since. I do know lots of guys who have used BTN for decades with no problem… Maybe I was unlucky, maybe it’s an individual genetics/anatomy thing, but like any other injury BTN rotator cuff damage is a legit concern.
Thats rough. But I've torn both labrum and had rottor cuff tears from front pressing... i think its a concern regardless. Its tempting to swear off movements that injured us, but I'd be left without anything to train lol. I think workout protocol is more important
I have been doing Behind the neck presses for the past 8 years now and my shoulders are big and wide,i never got any injuries from this movement i perform them for 12 reps i go deep touching the traps and press it above my head without locking out keeping tension on that muscle.
My gym has a Hammer Strength ISO BNP machine. Love it. It's one of the few gem's at the gym I go to.
I for one love them, behind the neck pull up too
I definitely enjoy them, and it is wild to hear that they are really really good at building the side deltoids, and I would have to agree, even though it looks exactly like the military press just slightly closer to the center of mass
As a matter of fact, my shoulders got healthy after I incorporated BTNP. They were fucked up so often that I was managing them on workout-to-workout basis, now shoulders are least of my concern. I like to do BTNP in 8-15 rep range because I view it as a supplemental exercise to OHP and mainly a hypertrophy movement that does not suck my soul like OHP does.
I love BTN pressing, its the only barbell strict press I do right now. But this is also because I'm an O-lifter.
Theodore is a badass name!💪
The BTN press is incredible, IF you possess the shoulder mobility to do it. I think way too many guys just start doing btn presses with zero regard/awareness for/of their own shoulder mobility, then complain that btn presses hurt their shoulders...
Btn presses used to kill my shoulders, but once i realized i had the shoulder mobility of the tin man and started doing 5 minutes of shoulder mobility work every day before bed for a month, i went back to them and haven't had an issue since... I still do the shoulder mobility stuff, but only 3 times a week now, as it only takes 5 minutes...
Guys, over time, put 100 pounds (for reps) on your seated btn press with standardized technique and tempo, and then tell me your shoulders haven't mutated...
I might try doing the behind the neck press for re building my left shoulder / trap