World’s Most Dangerous Exercises! (BTN PRESS)
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- Опубліковано 5 лип 2024
- All gains, no pain, one program - athleanx.com/x/the-plan
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Years back I threw the behind the neck shoulder press into my 5 worst exercises of all time, and buried it in my iron graveyard. Today, I’m revisiting this overhead press exercise variation to see if it needs to be dug up or buried even deeper as I cover my “World’s Most Dangerous Exercises”, starting right here at the shoulder joint.
When I included this originally, I gave my reasons for doing so. Remember, there is no personal axe to grind for me against any particular exercise or movement. I start out with a blank slate with them all and unless given a reason to dislike them…love them all! As a physical therapist, I am trained to look at an exercise on its own merit and determine whether it is something that is safe first and foremost and capable of producing results.
In the case of the behind the neck shoulder press, this shoulder exercise is one that needs to remain six feet under. Here’s why.
The anatomy of the shoulder joint is such that the ball and socket need to remain in maximum congruency if it is to operate properly without causing injury to the many surrounding structures and muscles of the joint. The socket (glenoid) is actually angled forward at 30 to 40 degrees from the midline of your torso. In other words, if you were to put your arm straight out to your sides to start, you would move them forward 30 to 40 degree in front of your body to get the correct angle.
When performing this shoulder exercise however, you are forcing your elbows behind your body and your arms many degrees away from this anatomically favorable position. This is a fight you will not win in the long term. If you want to avoid shoulder rotator cuff injuries and joint injury you need to fix the way you press by getting those elbows out in front of the body ever so slightly.
Those that object will say that they have been doing the exercise for a long time and never gotten injured. That may be true but realize that most all shoulder injuries are a result of a slow chronic breakdown not a single bad rep. They may also say that lightening the weight and sticking to higher reps is better. That doesn’t even make sense. This has nothing to do with a question of load but rather mechanics. Doing this with even no weight at all would be worse if you were to increase the number of times that you did it.
Mobility doesn’t solve the issue either. Increasing shoulder mobility at the expense of stability in a different part of the shoulder is not solving the problem. The bottom line is, this exercise is a bad exercise that deserves to stay buried in the iron graveyard. Press overhead all you want. Press heavy. Press hard. But get those elbows in front of your body 30 to 40 degrees to press for a long tie to come.
For a complete workout plan that puts the science back in strength to give you your greatest muscle gains without unnecessary joint pain, head to athleanx.com and get the ATHLEAN-X Training System.
For more videos on shoulder rotator cuff exercises and how to recover from a shoulder injury, be sure to subscribe to our channel here on youtube at / jdcav24 - Навчання та стиль
what about 700 declined bench press suicidal grip no spotter ?
- RIP
Lander guillotine
Lander Make sure you warm up first and keep those shoulders back so you don't injure yourself!
thatoneguy, confirmed!
I would say REVERSE decline bench press with suicide grip :)
Well, I'm 44 years old. I've made every mistake with this exercise you've mentioned here in my teens, 20's, and most of my 30's. I stopped heavy lifting in my late 30's. Guess what... I've got bad shoulders. Listen to this video. I wish youtube was around all those years ago. I have not had to have any surgery, but I'm saving my sick time because it might be a few years away.
Healthy MBS
I'm 53. I loved doing this exercise and was good at it for many years. I'm paying the price now. Don't do it!
Damn, I'm 29 and doing it now, it's my most favorite lift with deadlift.
Thanks man I'm 31 and have avoided this cause of UA-cam, good to have some real life experience comment on this too
sorry to hear man hope you are doing well and recovering, don't give up on yourself
the man knows his stuff. this is by far the best fitness/health channel. listen up!
LukeAutomata * I totally agree. He gives us in depth information, giving us good tips and pointers. Not to mentions he looks fantastic (I want to look like him). But he puts the effort into his channel too because just look at all the information in the description. He takes time to write it.
Rajiv Sharma I don't understand he just doesn't go up there and say yea this is better because it told you it is he goes this is better because of the pros A,B,C. So I don't understand how your saying he's not a good person to listen to.
''Jeff received his Masters Degree in Physical Therapy and Bachelor of Science in Physioneurobiology / Premedicine from the University of Connecticut in Storrs, CT (one of the top 5 universities in the country in physical therapy and sports medicine).''
If this isn't good qualifications for what he does then I don't know what is.
What are you own qualifications on the subject that makes you say such things?
Really im curious.
Venin he is just a hater
LukeAutomata * he better,he's talked about this like 5 times already
Ortho Surgeon here - I have yet to find any flaws in his explanations / descriptions of injuries / form.
I highly recommend ATHLEAN-X's videos - 👍🏼
Senior Orthopaedic nurse here, he's right about the anatomy. That's why most shoulder dislocations happen anteriorly rather than posterior. Thumbs up.
As someone who has repeatedly dislocated their shoulder, I completely agree, most of the times it happens when you have your elbow behind the neck
i swear jeff hears my mind and uploads videos to help me exactly when i need it.
Literally so true! I was planning to do a heavy shoulder workout tomorrow.
What you are experiencing is confirmation bias.
Essentially it's a coincidence to which someone explains it as not being a coincidence.
Also consider the probabilities:
You are probably a frequent viewer of AtheleanX and you exercise.
Jeff uploads a lot of videos, especially about not getting hurt and doing the exercises correctly.
Have a nice day.
- Kilo- Deadset, I did this 2 hours ago
What you are experiencing is centre of the universe bias.
me too
Jeff Cavaliere
The World's Greatest Fitness Instructor
Sir Alex love his vids, but I hate that he claims natty. oh well
Walther LGU go be salty somewhere else
Not salty. I love his vids I watch and like them all. Just dont like the fact he claims natty.
FFS!!! Of course he's "Natty" I'm a personal trainer and have trained many clients with bodies like Jeff and all totally natural...apart from protein BCAA's and Creatine.
Train correctly, eat correctly and supplement correctly and you'll improve too.
Stop slagging everyone off that sports a great body by thinking it's steroids.
Danofstockport I know a lot of people and have worked out properly for many years. I just cant believe hes natty simply because he remains with that bf% all year round and doesnt lose muscle thats all.
Started lifting 6 years ago and BTN press has always been in my routine. Close to a 225 strict BTN press now, and have never had a single shoulder issue from any lifts. I also feel it's been helping a ton with my Olympic lifts. Always 5 sets of 2 working towards a max, full rom starting each rep from squat bar position. It can't be that bad.
How your shoulders holding up 6 years later? Still training?
Looks like Jesse lost all his gains :(
Junaid ha!
Yeah the Athlean-X program seems better suited for fat people to get shredded, not for skinny guys to bulk. Jesse just needs to eat more and stick to heavy compound lifts, maybe do something like Stronglifts 5x5
I warned you about carrot cake bro!
Lol
@@memphus well, jesse got muscles now. This comment aged poorly 💩
But how come Olympic weightlifters aren’t damaged from doing this? I know that some suffer consequences obviously, but is it really that bad? Seems like all those guys do more behind the neck presses
They actually spend a lot of money on physiotherapy, just like strongmen and powerlifters.
Now I am by no means an olympic weightlifter, but I have repeatedly dislocated my shoulder, and most of the times it has happened when I have my elbow behind my neck, not even when lifting weights, but with the position itself.
So yeah, that position is very dangerous, maybe more to some people than to others, but nonetheless dangerous.
lets make a series of the iron graveyard exercises.
This is one of the best fitness channel.
I was gonna sleep, but now I feel like pumping some weights now. I have a test tomorrow.....
RusseII Westbr0ok dude ur a savage
Congrats on game winner vs Mavericks
MVP
I hate doing BTN presses after I dislocated my shoulder because of the pain . Now it makes sense why. Thanks Jeff. Papa Bless. ✌️
This is such good information. I have been recovering from rotator cuff pain for months now. Only with proper physical therapy and training am I just now getting back to normal. Just like Jeff described, my shoulder pain didn't occur in one instant, but slowly built up to where my shoulder was incapacitated. This is the best fitness channel on UA-cam!
Jeff, I honestly ADORE your "bad exercises" videos. I'd love to see more of these. You're one of the only people I see who does this type of video and while I don't really do any questionable exercises, it's always good to know what to never do. Keep up the good work and please make more videos like this!
I don't think we can say THANK YOU enough, Jeff. Since I returned to the gym and finding your channel I gained more in 6 months than my last 3 years.
Excellent video! Congrats
do front squats and back squats as well as deadlifts jeff. please and thank you sir. love your channel
do them? like.. use them in the gym? make a video on how to do them? are they good or bad? what are you asking lol
MrSocialish i guess make videos about it. a person can't be that ignorant to advise jeff to do those as workout😂
juan gonzalez It's in there somewhere
Doesn't he avoid squats because he has some knee problems ?
juandenz2008 i dont know
Thanks Jeff for breaking down the shoulder structure. This really explained why I have had so much shoulder trouble over my life in training. Your videos are extremely helpful and instructional to keep our training intense, challenging and safe.
I just love Jeff and the energy he brings to UA-cam. Professional free information, best channel and the only workout channel I am subscribed to.
only fitness youtuber i trust and find im really learning from him than others
what about a oly style snatch grip btn or btn jerk?
Jeff literally just saved my shoulders in 5 mins, I always use that movement, now I can adjust. Thanks!
I love Jeff's videos. Never miss a single one. Always very informative, with absolutely no BS. Thank you.
This is so helpful, I used to do this the wrong way.
I m so glad that my body responded quickly and shoulder started to pain.
So I did this and now its GONE. Trust Jeff with this one blindly.. So true guys. Happy Lifting everyone.
For how many months did you do it in this bad form?
Do you have any shoulder pain now?
@@paritosh_arahat I do not. Even if I have any pain, I still use this stretch.
So should I hold my shake weight in front of my face then?!?!
Mike Hunt lmfao I forgot about the shake weight!
Mike Hunt I just fricken died 😂😂😂
Mike Hunt hahahaha omg. Shake weights!
Theses vids are the definition of a thumps up! Keep em coming Jeff!
I have incorporated many of these concepts to my training. Thank you very much.
Thank god for athlean-x. I have so much shoulder and elbow pain for doing these exercises wrong. Thank you for showing me the right way!
Jeff please make a video to get the wrists/shoulders into a good position to front squat.
papasitoman I second this request!
Please do more body weight training tutorials
NOT PRODUCTIVE PRODUCTIONS check out his athlean xero program, it's an entire 6 week workout program with bodyweight only!
Jeff, thank you for the training. I developed really bad pain (after 9 years of training) in my right shoulder. Following your training advise, I stopped doing my shoulder exercises and started doing what you teach. My pain stared to demise within a few weeks and I can now say it is almost gone. My shoulders feel great and now allow me to really push for more gain. Note: I recommend you a lot to people that are just beginning and to others in the gym.
Jeff, you teach me so much about injuries and proper form. Thank you for your incredible work.
Have you ever posted a video detailing how often each muscle group should be targeted per week? I know abs should be target 6-7 times a week but what about the other muscles? I would like to see a video breaking down the best frequency of working different muscles
Colby Geary Abs not necessarily targeted, what i mean by that is isolation stuff. Just get abs worked 6 to 7 times a week compound movements included.
Colby Geary yes he has. He has said before to target other muscles only once a week. But he has made videos about it. You'll juts have to find them.
bis/tris/chest 8 times per week
There has been a study which said it was best to do each muscle group 2 times every 8 days
how about triceps dips on equalizer bars? any serious threat for the shoulders if you do them in the wrong way Sir? 😊
Fabio Myers No not at all.. if position is proper
Rupert_Pupkin ???? lol ya right Rupert😊 thx 🤘
Rupert_Pupkin ???? lol ya right Rupert😊 thx 🤘
Harshavardhan Upadhyaya are we aggressive here today lol😝
Jeff is seriously putting the science back in fitness. Learning something new every time I watch this channel!! Awesome work, Jeff! And thanks for sharing your knowledge with us.
Jeff, thank you. I just started this exercise two days ago.Agree, my shoulder injury, that i had surgery on and don't want on anyone, came on over time and night right then. You have science to support what you say, which I rely on. Keep it up.
no idea how people ever do these they are the most awkward movement ever.
Aaron Weeks did it once on a smith machine, never tried again
Aaron Weeks because they are awesome
back in the day, they use to tell us to do situps with straight legs, plates under heel for squats, Joe Weider said to do the double split and take his protein powders, guys now eat a chipoles and count calories and be at 5%. Trends come and go, I'm sure someone will have scientific studies in 10 years telling us creatine is bad for our kidneys and using bands, chains, and occlusion training does not effect muscle growth..
Frank Heck creatine is most certainly bad for your kidneys
Theres nothing wrong witth plates under heels for squats.
So I'm assuming this can be applied to behind the neck pull downs too
That's right! Skip that one,too. Remember, NOTHING BEHIND THE NECK!!
@@CLASSICALFAN100 Total bs. It's only dangerous if you haven't got the mobility. Behind the neck pulls and presses are often used in training programs for olympic weightlifters. Good for getting a strong overhead position.
smartest trainer I've seen hands down!! You are such an inspiration to me Jeff!!!
By FAR the best fitness channel these days. I really like how he explains everything in detail
make a vid on nervous system strengthning under bar plz
Hitarth Dave look up workload videos.
But when you do the face pull it’s okay to go furhter and then press up! Makes no sense
yeah, he always does fearmongering videos. BTN Press is amazing. People not being able to do them "injury-free" is because they have poor flexibility and then they trash on the movement because of that
Wow Jeff! You just taught me something new about this exercise. My trainer told me that type of exercise is good! But you just taught me to do that kind of exercise a more different, better, and safer way. I'm definitely going to listen to you from now on. Every recommendation you make in these videos, I will perform them in my own training. Thank you for this lesson.
Jeff, this was an eye opener. Having suffered a shoulder injury I am never gonna do that particular form of shoulder press again. Thank you very much.
A question!
Does this also mean you can not ether do the lat pulldown exercise, when you pull the bar down behind your head?
Viktor Helgi Gizurarson Yes, it does. Same rule applies: keep your elbows at 30 to 40 degrees when performing that exercise.
David Osorno alright thanks :)
Viktor Helgi Gizurarson lat pull downs are fine. shoulder presses strain your shoulders because the weight is being pushed up. lat pull downs involve a different range of motion and don't involve the weight being centered over your shoulder.
Septic Bile makes sense
I guess this is a controversial topic
Hi Jeff, I have a lot of respect for you: you're passionate about what we do and it's obvious you care about your clients. However, I must comment on this and disagree using 5 words: external rotation and scapular retraction. Using appropriate weight so you can eccentrically lower the weight with t.u.t., and have the proper r.o.m. without ANY pain, of course, this is a wonderful exercise. But it is not for beginners, and is very dangerous if not performed under the supervision of a professional.
Finally someone, Thank you
Thanks Jeff I really appreciate the spreading of real useful knowledge about proper form. Most people just do what they see from others and Ive seen you reiterate this point and have decided to stop this particular movement from here on out. Thanks guy
Thank you for this video! I have been suffering from tension headaches in my nec because I was doing shoulder press the wrong way! After I've recovered I'll definitely be doing it the right way now to avoid injury! What an eye opener
These are actually pretty helpful. No wonder I have so many pains and aches in my joints lol
What about olympics weightlifter? When they catch the bar during the Snatch the shoulder are pretty much in the same position as during a BTN press. Plus its usualy very heavy weight. How come most of them still have fine shoulder?
Dmitry klokov, the BTN beast!
All top level athletes are damaging their bodies in the pursuit of their goals.
most of them don't actually after a while!!
I so appreciate fitness videos that are actually intellectually engaging. So often these types of videos feel like they're killing neurons as I watch them, but never from this channel.
Thanks for the video Jeff! Always appreciative of all the amazing information you give us.
Did you see that Indian dude snap his leg doing leg presses?
Tony Yayo YEP , LIKE 20 plates right?
Knee
Holy Fuck almost everyone i know is doing this exercise " !
I wish you'd posted this sooner! I've been benched for weeks resting my injured shoulder. I was doing just this and it finally caught up with me.
Awesome content for new trainers! Longevity focus is key and that is an exercise I never thought hurt that longevity!
Nice choker, Jeff.
Notification squad unite👍🏽
no
My shoulders has been getting this pain if I were putting any pressure to my shoulders and I didn't know why. It has been a month of rest for shoulders workout and it is feeling better. Since you post this video, now I know the reasons for my shoulder pain, it was because of that exercise with the wrong form I did this whole training, I put a prioritize on my shoulders because I had boney shoulders. Thank you Jeff for pointing this out!
so glad you're here to keep us safe with your excellent advice ... thanks bro
Before I watch I'm going to guess it's dumbbell flys
Fuck.
it says btn press in the title lol
10th
Impressive!
Jeff you're always helping me improve,
Jeff you addressed my question before ending. That's why you are the best in the business. Looking forward to seeing your opinion on the over the head triceps exercise.
in gym for 10 years, never seen anyone get hurt by this exercise, even for very heavy weight. all the guys do it all the times, maybe people are actually more flexible than the skeleton u use.
Jeff>porn
Thank you for this video, Jeff. I tried to tell a group of old guys at the gym today who are using the Smith machine to do behind the neck, presses that there risk in their shoulders, but they’ve been doing it forever and know more than I could ever learn.
Wow, this is one of the best and probably most important fitness videos I've seen in a long time (since another one of your videos), going to change it up now, don't want to mess up my shoulders
Pls don’t listen to this nonsense.... old school bodybuilders did this with zero problem.... aka Kevin levrone!.... remember what the Bible says” that a little knowledge is dangerous “!!!
Bullshit!
Never a waisted video Jeff, always informative. I always learn something, thank you.
Another great video Jeff..been watching for a while now...helped so much with my training.
school makes me do btn press, I have no choice
Say no, you know its unhealthy. you always have a choice.
Austin Amos tell them it hurts your shoulder and if they try and make you do it tell them to go fuck themselves. If it's a coach or something for a sport they may punish you but your health long term is more important than any sport that you aren't gonna make money/a living from.
Austin Amos same it sucks cause i know im fucking my shoulders up
hunter0ld I just do military press instead 😂
NinjaChief2013 doesn't make it safer, it's the repetition that'll get you not the weight.
Dig the 6 second intro. Big improvement for the one that seemed to last an eternity.
Great content, btw. Like always. Thanks, JC and Jessie.
I started feeling shoulder pain a few days ago and I only feel it when I put my elbow on the outside of my body. This video has saved my shoulder from further injury. Thank you
Thank you so much Jeff. I'll be applying this newfound knowledge in about an hour. You're guiding us youths down the road of fitness and longevity correctly, thank you!
Absolute champion mate, thanks for the gold mine of information! This will exist for so many people to learn from now and later in the future
it really did teach me something. Thank you for this and all of the past years of videos.
Thank you for showing this. You're right it's so much more comfortable to do it at a 30-40 degrees. It never felt natural to me to do it the traditional way and I was wondering why it was causing me back pain. I ended up not doing shoulder presses, so now I can get back to it.
Jeff, you make THE MOST informative weight lifting videos on UA-cam. Thank you!
Who the fuck are you?
Great video as always Jeff! Itwould be great if you could continue the incredible strength series. Thanks a lot
Good timing. I just returned to this exercise thinking that if I didn't go so low (arms parallel) I would be fine. I thought it was a neck issue and forgot the shoulder angle. THANK YOU
hey jeff, great stuff! thanks! i'm currently on my 3rd program of yours, max size, and you definitely know what you're talking about and i encourage to continue for a long time to come! as i was watching this video i was doing some exercises with a band and i realized that i've never seen you do a complete body workout with just bands, and i mean just standing in place and not attaching the bands to any other structure (because you don't always have that available), and i mean a really hard, "heavy weight" type workout that you would see in "max size" and in your other programs. weights are not always available, but if you have bands available you can still have a great workout! i've used them in combination with dumbbells to do a bench press or squat/deadlift when the max weight of the dumbbells available was only 50 lbs. wrapping a band around my back for a bench press or stepping on it for a squat/deadlift and then grabbing the dumbbells with the ends of the band in my hands worked great! the same exercises could be done without dumbbells if the bands were strong enough. i think it would be very helpful to have an arsenal of band exercises and entire band workouts since really hard strength-type workouts, in addition to conditioning workouts, could be done anywhere. maybe you can start a series of videos on this. thanks, and keep up the great work, it's much appreciated! lee
This would be a great series as well...! Seeing why which exercises hurt, is a great way to learn. It helps me a lot avoiding mistakes - not only on this exererice.
Thank you for your time and explaining factual evidence. Helpful.
man thank you very much atleanx...you just save me from getting more injury..i was thinking my body has the problem it was paining so much..realizing im doing shit execution..very helpful thank you!
Thanks Jeff I was trying this exercise out last week. 2-3 days later I had a sharp pain in shoulder and back. Now I know why.
Please make this into a series Jeff, it will be extremely informative!
I think Athlean-X may be my favorite youtube channel of all time. Certainly the most useful in any case.
awesome video! i can definitely feel the difference in my shoulders just by slightly flexing and going threw the motions. elbows forward is way more comfortable. i also have tendonitis in my shoulder so i take extra caution when its comes to shoulder day. Great info. cant wait for the next video
Love your dedication and passion Jeff thanks!
It's a shame i am only recently watching your videos though i knew of your channel for a very long time. My loss, but never too late. Great stuff, man. Keep it up.
Wow, definitely gonna take this on board! Thought that as long as shoulders are back and down all is fine, but overhead press does seem uncomfortable at times, this explains it!
Excellent, thank you, I have been dealing with shoulder impingement for the last couple of weeks
Wow Great Timing I been having shoulder pain for a few days and do my military presses the old way I did not know about your better way I can feel the difference between them even without weight especially since I have shoulder pain right now. My old way I can feel the pain your Way No Pain. THanks Jeff
You are so talented, you completely know what you are doing. 💯
Thank you so much for your videos... They have helped me avoid a lot of mistakes
Thank you!! Awesome video Jeff, every time I see this at the gym I cringe exercise is about improving and that should also include your exercise knowledge!
Great video. Clear point that is well argued and substantiated.
Awesome video! and thanks for all the videos you've done! always great advice! wish I could of had your information 30 yrs ago. keep them rolling in! and I will continue to educate, myself in a new and improved process. once again thanks from wyoming.