I’m surprised no one else noticed the thumbnail where Athleanx is staring into the background. Glad to see you embracing and promoting this lift, Alex. I dropped my ego way down and decided to start from the empty ez curl bar to ensure I can go fairly deep without worrying about tissue capacity, but again the gym should be humbling if you wanna make genuine progress.
They're trying to gatekeep the secrets so you don't see the results and keep tuning in to their channels for the right exercises and to buy their programs. Athleanx is a clown now.
today I'm gonna think I'm clever when I do something out of a time where we didn't have the possibility to share knowledge across the whole globe. Ngl I'm not hating on this exercise do what feels good for you but thinking that something is good because it is of a time before the internet is beyond dumb
I did 190 behind the neck and 165 x 5 x 5, but dropped it because it was supposed to cause impingement. My posture degraded when I dropped it. It had actually been preventing impingement.
Damn Merton, for one you're strong AF but secondly, it's crazy how BTN pressing was doing the OPPOSITE of what the outdated influencers were suggesting!
@@AlexLeonidasyes my max was 57,5 kg for power clean +7 when I was 19 I went for dips and push press rather It rest on my spine so that's my issue with it and the btn pull up
I'm literally in school to become a physical therapist right now and I've went to some of the teachers to talk to them about this. Lo and behold I've had one of em(a relatively younger one) advice me against BTN presses and if I were to do them, I should do em with lower weight and/or preferably dumbbells(which is decent advice). Let's just say she was only a teacher there for 2 months and now is no longer there. On the other end I've had a much older and more experienced teacher(and not even a physiotherapist, but a movement expert) ask me "Why shouldn't you do it?", he said that there's nothing wrong with it and if your shoulders feel fine, don't let anyone tell you otherwise. Tomorrow I will ask another one of my teachers just to see what he says. It's honestly a good way to check if their knowledge is up to date. I've been doing them again and again over the years and there is no other compound movement that gives me better side delt pumps. I've had more issues with my shoulder from lateral raises than BTN presses EDIT: I actually have an assignment right now to prepare a presentation about shoulder impingement, the timing of your video is unbelievable 😂
My advise would be to go with their bias during your exams. Unless you are doing a systematic review/long report where you have enough words to fully justify the new stance. Once you are qualified, you can apply modern practise.
@@joojotintry cables or start doing partials with the dumbbells. I have a bum left shoulder and both feel great, while regular dumbbell lateral raises feel horrible.
Two years ago, I suffered a shoulder impingement doing a close-grip bench press, so now I'm SUPER-conscious about how my shoulder is rotated, and I go out of my way to stretch my rotator cuffs before every upper body workout. This exercise did the opposite of impingement; it OPENED my rotator cuffs and was a PERFECT exercise to do before my bench press, and best of all, it's a PRESSING exercise for your side-and-rear delts, which are usually acclimated to pulling motions. Definitely replacing my standard barbell press moving forward with this one.
@@patrickjulius7352 I just wasn't controlling the eccentric well enough I think. I found out later that my family has a history of subluxations, which is what happened to me during the face pulls.
I developed an injury doing face pulls too. Went through 2 rounds of physio and it still flares 5 years later when my shoulder is in the wrong position. OHP is the only thing that helped
@@patrickjulius7352 I fucked my shoulders with whole "external rotation" face pull and rear delt rows BS...... Funny thing is I feel no pain at all with Wide Upright Rows and Wide BTN Press....
Mike O'Hearn has been preaching this for years! Regardless of whether or not he's been a lifetime natty, Mike knows his shit and is strong and jacked AF even in his 50s. That sort of longevity can't be ignored. Alex, I'd love to see you two do some videos together. Literally been waiting years to see you two discuss strength and fitness together and it hasn't happened yet. Please do the community a favor and do some collabs! Mike is a living legend. 🙏
Bro hell yeah I love Mike! Mike was doing an interview and the interviewer was saying “after 30 your T drops.” Mike immediately disagrees and says no you’re wrong. It’s dictated by your beliefs. I was like my man! 💪 Thanks to listening to him I’m beginning to literally be able to curl half my body weight. Strictly! Even on the concentric! Which shocked me. It was low reps and using a specific easier technique. But I know I’m a few months I’ll be doing standing db curls with 75lb dumbbells.
@@TheJacaliif you have so much hgh and other staff in your veins, you don't need so much test. mike even admited he was always one who had lower test...
I started doing pbn two years ago after not doing them for over 20 years. I had stopped because all the experts warned us about shoulder impingement. They had always been a great exercise for me,. I started back with an empty bar and micro loaded over time eventually got 185x2 seated. I do 135-155 for 6-10 reps regularly now and these are my primary pressing exercise. Oh yeah, I’m 63 years old. Thank you so much for posting this!👊💯
Since I implimented the BTN press, it feels like there is a band pulling my upper back and shoulders into perfect posture when I'm standing. Also its the first time I've fully felt my side delts as a prime mover during a vertical press. Truly a life changing exercise.
do you do this on the same push day as barbell overhead press or on a pull day? it was harder for me on push day after starting off with overhead press and now im thinking of doing it on pull day?
@@TonyThomas-dn2kwNot him but I do them on push days. Even after regular OHPs, just not right after. It does make them a little harder than they otherwise would've been, but that's okay. Just lower the weight and you'll be fine. Alternatively you could alternate your exercise order and have a push day where you start with BTN-press and do regular OHPs with less weight. It's up to you, really.
Upright rows and BTN presses had some of the worst negative PR in exercise science. Both absolutely GOATED movements for building the shoulders - if in doubt just widen your grip (within reason)
I can't believe it with upright rows. I used to have this nagging shoulder pain in my front delt for months that never really hurt too much but I always felt it on pressing movements. Now it could just be coincidence, but literally a week after implementing upright rows back in, the pain has been gone ever since.
I’ve always done behind the neck variations for weightlifting purposes. Shoulder impingement isn’t common in weightlifters, who are arguably the most mobile strength athletes on the planet.
As a physical therapist that also competes in weightlifting i have to consistantly explain why upright rows and behind the neck presses are not inherently dangerous, as long as you are used to the range of motion. It's like anything else, the body adapts to stress with smart progressive overload.
I also never did the BTN Press because of the mentioned influencer. And this week I was just looking for another shoulder press variation, when your video popped up yesterday. Blended pretty good in my plan for the upcoming workout, so I gave it a try. Went from 70kg for 3 sets of 6 reps for a standard OHP to 45kg for 4 sets of 6 reps (after a relatively long warm-up with small weight jumps). And it felt amazing! No shoulder or elbow pain (it even felt better!), felt more stable (no leaning back) and got a nice pump. For the first time trying this exercise I am pretty satisfied. I regret not giving it a chance before, just because of all the fear and misinformation going around
I dropped it 10 years ago due to the experts knowing better. At the time, i was BTN pressing 185lbs. Im adding them back in after seeing this video. I have been wrestling with adding them in for months. Let the gains begin.
I started doing BTN pressing before my pec tear, but after I had half of my pec torn, and didn't have surgery done, I knew what my only option was for a compound pressing motion. This is my new bench press. This video helped a lot with the technique, turns out going below 90 degrees was better Thanks for being the best fitness influencer Alex Leonidas, keep up the work.
At the age of 55, i still rotate the behind the neck press, im actually running it now. Shoulders are still fine. I feel it in also in the side delts. We did these in the 80's, when it was called, the weight room, not the gym lol.
You clued me into reverse grip bench months back when I desperately needed it to allow my shoulder to mend. It's since mended, and it's only a couple weeks back I brought BTN pressing into rotation because of it. You've got some crazy good timing somehow. Thanks, and keep it up!
I do it with dumbbells because I can get more range of motion at the bottom, and the top. I get full downward rotation of the scapula, as well as full upward rotation. It's kinda like what happens with a Lu raise, but with more load. It also really hits the medial head of my triceps. It absolutely helps my shoulders stay healthy. If your shoulders only ever get enough stress to damage them, but not enough stress to provoke an adaptation that renders that stress inert, then you are just degenerating. I absolutely believe in strengthening weak positions. Enkiri Elite Fitness just made a video on OHP variations saying the same thing about the BTN, and that video is underveiwed to the point it's almost criminal. He's a natty, long armed, and lean presser than never specializes, but still moves his OHP up over time. So when he says to do the BTN, anybody who knows anything should listen. Y'all should probably do a Collab, and chop it up about overhead lifts. He's keeping it real just like you, and it's a damn shame he doesn't get very much love on UA-cam.
Thanks Alex a few months back I heard you defending behind the neck pressing and it just clicked with me and I knew deep inside what you were saying was true. I decided then I was going to implement it into my training and now I have been doing it for about 6 weeks and my almost 57 year age shoulders are feeling the better for it. Being a competitive powerlifter back in the 80s I used the exact same process you described in this video to begin my barbell benching and overhead pressing again in my 50s. For some reason I never directly trained my shoulders during my powerlifting days and of course they always hurt when I started trying to train again in my 50s. When I started barbell benching I waded through all the fear mongering on wide benching and decided to do it anyway since I believed it gave the most pec activation. I just started with the barbell for 3 sets of 10 after my dumbbell pressing and added 5 lbs per week until I worked back up. I am in total agreement with you and sold on the idea that we need to work on those exercises which are supposedly dangerous with very light weight practicing the mobility and allowing ourselves to adapt to the range of motion and strengthen those areas.
In PT school rn. Third year. I have some clinical experience. Most of my patients that had shoulder problems were people that didn’t have stability performing heavy presses or people that were doing a deep shoulder extensions for a long periods of time. This just proves the point
Great video Alex. I've personally been doing these for close to a year now, at first I thought I'd add them as more low intensity delt volume to supplement my heavy seated dumbbell pressing, but over time I've dropped that to focus on the BTN press. I do it seated and for the past few months have been really hammering progression and the gains have been unreal. I can feel it so much more in my entire delt, and the intensity is great. As for the shoulder impingement stuff, that's a load of garbage. I've been vertically and horizontally pressing 3+ times a week for years now and never got injuries because I work my rear delts and rotator cuff as well, I do dumbbell pullovers weekly, facepulls with resistance bands twice a week, etc. It's fearmongering for no reason. Press overhead and flat as much as you can and train the antagonist muscles and you won't have any issues. Good video! BTN press needs more good press, ha. It's a great movement and most of the old school movements were used for a reason, they just work!
100% an advocate of BTN pressing! It is by far my favorite shoulder exercise (i do both seated and standing). I’ve been doing it for a while now, and it really is just drop the ego and build more as the tissue develops. I have the same logic to BTN Pulldowns. There’s too much fear mongering about what are natural planes of motion for the vast majority of people. Don’t avoid your weaknesses; humble yourself and build strength
that ultra low bar press is insane. I'm not a fan of mike o hearn, but he stayed with behind the neck press and pull. Based on basically how his body felt. I think rather than it being bad, it's almost like a test for shoulder health. I'd be interested in your take on 'lu raises'.
Behind the neck press has always been the best OHP variation for me (close second is AD press). Great movement, and I'm glad to see it finally get the recognition it deserves. It also teaches you proper stable progression - if you make jumps in your progress and try to do more than you can handle, you're gonna get punished. Brutally honest progression, big time mass builder, and great for overall health
The BTN OHP may not have a favorable risk to reward ratio for people with certain pre-existing injuries, but that's the case for tons of other lifts. Besides those with rotator cuff injuries, people with anterior shoulder instability (which can occur after a labrum injury) and valgus elbow instability (which can occur from a UCL sprain) can be aggravated by the BTN OHP. In those instances the BTN OHP can expose dysfunction that has already been present even with light loads.
My favorite press literally dropped over 10 years for the same reason - I can’t believe baby is coming back this weekend! Super thx Alex and keep up the awesome content for all of us to keep growing and getting better together!
Behind the neck press is so underrated.I never see anyone doing them but the Benefit it gives you to the overall shoulder development & side delt are like no other.I think everyone should include them in your routine 💪🏽
This is a very good exercise, for way of motion modifications Cambered Bar easy curl bar Bow BAR If someone has problems with pain, they can do a trap bar on a power rack as a substitute😁
Ive been doing this movement for like a month now. First time i ever did it i got crazy doms on my rotator cuff muscles the next day, which indicated to me i should keep doing them if i wanted to have bulletproof shoulders. Even just after 4 weeks i feel my shoulders much healthier and less rusty. Glad you covered this topic and opening eyes for the rest to see
I never stopped doing them because Mike Rashid always advocated for behind the neck shoulder presses and says if you have a shoulder injury and go through rehab the preferred exercise is behind the neck shoulder presses. Chris jones always advocated for upright rows as well. I never stopped doing those exercises even though most abandoned them.
I have had shoulder issues for almost 10 years, and listening to advice from UA-cam trainers, specifically avoided the behind the neck press. After watching your videos I’ve reintroduced them and my side delts have blown up in size AND my shoulder health has improved. Thanks for helping people out of the UA-cam fear mongering
I love BTN press! It's my main OHP variation and my main pressing exercise, period. I've found the classic Doug Hepburn 8x2-3 and 3x6-8 step progression to work really well.
Probably the best decision I've made recently in my training was adding this movement, and it's all thanks to you Alex. I long believed this movement was dangerous, especially since I've always had poor overhead mobility. I did like you said and started off with the empty bar and slowly increased the weight. It's improved my shoulder mobility a lot, I've never been this mobile in my shoulders before.
Yep, I used to do it from about age 17-35. I had no problems with it and used to do 45lb plates on each side while seated on a bench with no back support(with a 45lb Olympic bar) 3 days per week. Then I dropped it completely when the claim that it’s “super dangerous “ appeared on UA-cam. Now I’m age 51 and trying to get back to it, while standing with very light weight..
I admit I was convinced by you-know-who and never did behind the neck press. I started doing the 70s powerlifter program by Bromley and it has behind the neck push press. Movement feels great with zero issues.
Would love to see you cover upright rows sometime. One of my favorite exercises that has also been blacklisted. And, speaking of side delts, the upright rows are pretty good for them, as well.
I am PT myself and love BTN pressing. My favorite way to get that side delt stimulus is seated Trap bar OHP without back support. You can go as low as your mobility allows. Only downside is finding a way to set it up safely with a rackable trapbar.
My physical therapist told me to do more BTN press and pulldown. I was skeptical at first because of everything we hear, but it did fix my posture. Many internet influencers don't have any degree and shouldn't be trusted this much.
Yeah, I already "knew" about shoulder impingement before Jeff mentioned it as I was taught the same thing in school for RMT. Really glad new information keeps coming out to fix our old research. I wonder how long it'll take Jeff to acknowledge this information and change his tune, if ever? hehe
I remember that my shoulders felt the worst when I avoided internal rotation like the plague. But when I started doing the exercises from the "iron graveyard" again it somehow fixed everything. You guys with Bald Omniman are doing a great job bringing these staples like behind the neck press and upright rows back!
Behind the neck pressing has always been a staple for me (I found it more comfortable than traditional), however I will say that progression on it was brutally slow until I started rotating back and forth between traditional OHP and behind the neck once I hit a plateau on either. Great content as always!
BNP is "dark diamond" of pressing. I have not done It because a I have got on the "It is bad for Your shoulders" wagon. Now I discovered It is best press for shoulders hypertrophy. It feels like "squats" for shoulders. :) Thank You for this great video. 🎉
100% spot on Alex! And It's the same thing with the standing wide grip overhead press fear mongering. I wish i would of done this sooner because when i started doing them just 2 months ago I actually got DOMS on my side deltoid's for the very first time in my life. Side laterals never ever gave me that! Wide grip overhead press emphasis the side deltoid's more because of shoulder abduction and shoulder width or a narrower grip targets the front deltoid's more!
I do weightlifting and btn press in the bottom of a squat every day as part of my warm up. My shoulders are happier than ever. I’ll use standing/seated btn press as a secondary press during the off season. It’s a great self limiting variation.
I think a good parallel to the perceived safety of certain lifts is lunging knees over toes. Remember how for the longest time, people thought it was unsafe to do so, and then kneesovertoesguy came in and proved that building strength in that range of motion wasn’t unsafe, and on the contrary actually prevented injury? I think you can apply the same rationale to BTN press and upright rows.
After watching this I decided to give seated BTN press a try at the gym tonight. Just been too stuck in my ways to give it a shot. Did 55lbs with real deep slow eccentrics and it felt great. Excited to slowly progress on these. Thanks for the idea.
I admit I dropped it a while ago because of the "science" of the exercise, but after watching this, I'm going to take your approach. After my regular OHP, I'll try an empty bar behind the neck and see how it feels and progress from there. Solid tips, brother.
The GRIND at 5:32 was absolutely exhilarating-it got me so pumped! Witnessing the bar dip slightly only to bounce back up had me impulsively screaming "YEAHH." I'm so hyped right now that I just want to share the excitement. It's amusing how, in the early days of our fitness journeys, we tend to see things in black and white. I vividly recall a moment two years ago when my cousin, eager to join me in the gym, was doing upright rows. Without much thought, I told him to avoid them as they were deemed "bad" back then. I had more "knowledge" at the time than him, he took my advice and stopped. Now, I've come to appreciate the nuanced yet straightforward nature of fitness. Recently, a friend criticized me for doing BTN, labeling me a "SHEEP" (ironic, right?) and warning me it'll blow out my shoulders. But hey, the only thing my shoulders have done, is blown up to resemble cannonballs. Another instance involved someone advising me against going too deep on my incline press, claiming it's bad for my shoulders because of the dumbbells touching the side of my delts RP style. Our bodies possess an incredible ability to adapt, and it's crucial for people to grasp this simple fact.
hey alex i see you have a relatively noticeable assymetry when pressing BTN. I do too. It doesnt cause me any discomfort when doing the movement, however I tend to feel an intense burn in the right shoulder towards the higher rep ranges, and not much mind muscle connection at all in my left when getting towards failure. i also feel see that my left lat (also inserts in to the shoulder) is smaller than my right, and my left shoulder is a little too (although reps on side laterals and rear delt raises are equal for both). should i be worried about this? no pain, just dont want to develop any significant muscle imbalances. @@AlexLeonidas
good info, thanx alex i've added these to my last 2 workouts and feels good i think the main point as you say is don't go crazy on the weight til you get your body used to the move
BTN press feels good af for people like me who slouch.. helps open the shoulders and chest up. Didnt really get my shoulders big but got my traps nice size
You have extremely healthy shoulders given your ROM,I must say that I got far stronger on the seated 2:36 BTNP to the mid ear (not resting on traps- that's about a 15-20% reduction in weight for safety alone) than seated front press going as high as 315 (Smith rack so more like 280) than I did on front presses. In fact the BTN press and Dumbbell overhead press was more effective and I could work up to 120s. Granted the ROM is lower but like you said the abducted arm position gave me monster front and side Delts plus great trap and even a little upper chest. It's a more direct delt movement than front presses. In fact I like push presses or seated pin presses but standing military and vertically seated press sucks for my structure. It became a great triceps exercise
Damn Alex, you shaved the beard to unlock even more gains? 😂 Jokes aside, I’ve been doing btn presses after seeing a short you made on them. I think they’re pretty dope! The drop in the weight is a good thing imo, it’s getting more out of less weight!
Every time people say behind the neck shoulder press destroys your shoulders, it’s hilarious. I was a D1 thrower in college and there was a point where my shoulder hurt so bad that dips, flat and incline bench were off the table. Even front squats felt funny. But behind the neck press was in the clear, felt great. Helped a couple of my teammates a lot too. Grateful we had a coach who believed in experimenting and tailoring to the individual, no dogma or banned exercises. Few years later, brought them back just for some variation and no press has ever lit up my whole delt the way they do. I started with easy weights just to get comfortable in the position, but as soon as I got comfortable pushing to failure the pump was real. Lights up my triceps too, and I can go max effort without worrying about leaning back too much like a standard overhead press. And of course my shoulders feel maybe the best they have in my lifting life. Heavy flat barbell, incline barbell, super deep incline dumbbell, deep paused dips and deep dumbbell pullovers all feel amazing on my shoulders currently.
I do standing behind the neck press on the smith machine, and it's perfect. No pain, and it adds the additional benefit of being locked on rails so that i dont have to worry about falling backwards or stability issues. I can push it hard this way and progress well. I've replaced ohp completely with this movement
I knew this was bogus for behind the neck pulling movements because you go as far as your own tissues allow. I was afraid of behind the neck push movements because of said influencer. Thanks Alex! Something new to my repertoire.
Muito obrigado camarada! Sua dica ajudou muito o meu treino de peito e ombro hoje! O desenvolvimento com alteres no banco que já fazia só que agora alongando mais do que antes, e os exercícios que eu fazia depois, elevação lateral e elevação frontal, foram substituídos (influenciado também pelo seu vídeo um ano atrás que assisti ontem sobre elevação lateral) pelo exercício de desenvolvimento na barra Smith em pé atrás do pescoço, foi um volume menor (dois exercícios por um) e o resultado muito melhor e eu não conseguiria fazer mais um exercício!
I can relate. One "coach" told me this at the gym without me soliciting his advice, sadly I listed to him for more than a year. My gains weren't as good as when I did behind the neck presses.
i started doing BTN presses on the smith machine before going to barbell. definitely recommend starting there if your shoulders are really tight since it's more stable, and smith machines usually have tabs that prevent the barbell from going lower than you want, making it a little safer. Over time your mobility and strength will improve and you can easily switch over to barbell with lighter weights than what you were doing on the smith machine Edit: you can even set the tabs a little higher at first and slowly lower them over time as you get acclimated to the movement
Been doing the pbn for years, 1st read about it in The Keys to Progress. Just started doing it in the smith machine, can feel it like crazy throughout my entire shoulder girdle and upper back.
That observation about bar placement when doing squat, never thought about it and I tryed to do behind press had no problem to go full rom but because of Jeff cavalier got afraid. Thanks for convincing doing it again
You and I are on the same wavelength or something. Literally got done with BTN Ohp workout. Which is the first time in 6 months I’ve done it. Open UA-cam a little while later and see your thumbnail and my jaw dropped.
You advice on Banded pull aparts blew up my rear delts and traps so I will definitely use this to blow up my side delts. The days of following old athlean x “face pulls and no shoulder impingment movements” is over.
I’ve been doing for the past couple months a mix set of OHP with behind the neck press; I go 6reps OHP and then go the last to almost failure on behind the neck. I don’t take it to total failure because of fear of snapping. My shoulders feel healthier than I remember them being.
I miss BTN, I used to the them all the time. I ignored the shoulder impingement crap. My shoulders always felt great and fine, ever since I stopped doing them Ive noticed my shoulder health declined. I'm bringing them back
Can you please make a video on how to deal with pectus excavatum(ribcage bulging inwards)? Alot of people struggle with it and it really f ups our confidence
Im a 61 year old woman and i do this exercise and behind neck pull ups. I worked up to it gradually and it blows my traps up. I do what i can do personally for my body and suffer no pain or issues. Ive been lifting 12 years.
I’ve been doing them for years. Going in front was always uncomfortable and moving my head out of the way of the bar always felt weird. But behind the neck I could just push it straight up and down no issues and no weird body English.
Dips and BTN kept my shoulders healthy. I stopped doing them 2 years ago, worst mistake ever. Now I’m slowly realizing that they helped me more than ever!
I use behind the neck shoulder presses. My upper back and rear delts have grown, and my overall pressing strength exploded. If you have healthy shoulder this is a perfect workout.
Recently started benching 3x a week and was worried about shoulder hygiene so from now on i will be doing chin ups on my first bench day of the week and BTN press on my last bench day of the week.
I love the behind the neck press! I find the secret especially for me as someone with long arms is this. With a wider grip your elbows only get to 90 degrees while still getting same rom behind the neck. Which is great for warming up your elbows! Then progress to a narrow grip once your warm and your elbows will get put in a super compressed position! Which is a much more aggressive elbow position. Both are great! And you should do both. Only go as deep as your can. Pause. Then flex back up. Do that for a couple sessions. Then on the third session go a bit deeper. I also suggest starting with a dowel if you have to. Don’t be too shy. Because a couple years of consistently and you’ll be doing half your bw regularly.
I started BTN pressing when I saw you do it like, maybe two months ago. I also dropped side delt raises in favor of upright rows. Pressing 75lbs for sets of 15, super duper slow. I can already feel the gains.
Starting with DBs and move them more towards the back of the body is a good starting point aswell. Thanks for the video Alex, I was lucky to never really get affected by the fear wave, I just do what feels good to my body.
I went from repping 135 in the OHP to having to start over with the bar. Definitely a humbling movement but after mere weeks of it my shoulders and upper back feel way less tight, so it's worth it
I’m surprised no one else noticed the thumbnail where Athleanx is staring into the background. Glad to see you embracing and promoting this lift, Alex. I dropped my ego way down and decided to start from the empty ez curl bar to ensure I can go fairly deep without worrying about tissue capacity, but again the gym should be humbling if you wanna make genuine progress.
A transparent Easter Egg haha, thanks Joshy
Lolll i just saw it, but i knew it was jeff
Lol
Ez curl is the way
I didn’t see that but I knew he was talking about Jeff cavalier
Alex is lifting so much the bar is bending
Deficit presses ftw!!
Thumbnail had me thinking it was a tsunami bar
😂
@@coltonchristie8268same
Alex is lifting so much his beard needed a deload
When gym influencers tell me not to do an exercise that bodybuilders before the internet used to spam, it makes me want to do it even more.
Same here bro!!!!!
They're trying to gatekeep the secrets so you don't see the results and keep tuning in to their channels for the right exercises and to buy their programs. Athleanx is a clown now.
Exactly haha.. working on heavy upright rows and behind the neck pulldowns rn🎉
Word up man, big time!!!!! 😎💪👊✊️⚔️💯
today I'm gonna think I'm clever when I do something out of a time where we didn't have the possibility to share knowledge across the whole globe. Ngl I'm not hating on this exercise do what feels good for you but thinking that something is good because it is of a time before the internet is beyond dumb
Honored to be mentioned! Let the gains commence!
I did 190 behind the neck and 165 x 5 x 5, but dropped it because it was supposed to cause impingement. My posture degraded when I dropped it. It had actually been preventing impingement.
Damn Merton, for one you're strong AF but secondly, it's crazy how BTN pressing was doing the OPPOSITE of what the outdated influencers were suggesting!
@@AlexLeonidas what hurts you is also what builds you (but with less weight)
@@AlexLeonidasyes my max was 57,5 kg for power clean +7 when I was 19 I went for dips and push press rather
It rest on my spine so that's my issue with it and the btn pull up
I'm literally in school to become a physical therapist right now and I've went to some of the teachers to talk to them about this.
Lo and behold I've had one of em(a relatively younger one) advice me against BTN presses and if I were to do them, I should do em with lower weight and/or preferably dumbbells(which is decent advice). Let's just say she was only a teacher there for 2 months and now is no longer there.
On the other end I've had a much older and more experienced teacher(and not even a physiotherapist, but a movement expert) ask me "Why shouldn't you do it?", he said that there's nothing wrong with it and if your shoulders feel fine, don't let anyone tell you otherwise.
Tomorrow I will ask another one of my teachers just to see what he says. It's honestly a good way to check if their knowledge is up to date.
I've been doing them again and again over the years and there is no other compound movement that gives me better side delt pumps.
I've had more issues with my shoulder from lateral raises than BTN presses
EDIT: I actually have an assignment right now to prepare a presentation about shoulder impingement, the timing of your video is unbelievable 😂
My advise would be to go with their bias during your exams. Unless you are doing a systematic review/long report where you have enough words to fully justify the new stance. Once you are qualified, you can apply modern practise.
Ahahajaajja cosmic serendipity at its max
My shoulders always start clicking and feeling odd from lateral raises. BTN presses however are awesome
lateral raises destroy my shoulders.. Im guessing its because of the high external forces that I dont train spesifically.
@@joojotintry cables or start doing partials with the dumbbells. I have a bum left shoulder and both feel great, while regular dumbbell lateral raises feel horrible.
Two years ago, I suffered a shoulder impingement doing a close-grip bench press, so now I'm SUPER-conscious about how my shoulder is rotated, and I go out of my way to stretch my rotator cuffs before every upper body workout. This exercise did the opposite of impingement; it OPENED my rotator cuffs and was a PERFECT exercise to do before my bench press, and best of all, it's a PRESSING exercise for your side-and-rear delts, which are usually acclimated to pulling motions. Definitely replacing my standard barbell press moving forward with this one.
Ironically, I partially tore my RC doing face pulls (with bad form) and one of the movements that helped me rehab it was Klokov presses.
Holy sh*t, ain't that ironic!!!
What kinda form were you doing on facepulls to tear your RC?! New fear unlocked
@@patrickjulius7352 I just wasn't controlling the eccentric well enough I think. I found out later that my family has a history of subluxations, which is what happened to me during the face pulls.
I developed an injury doing face pulls too. Went through 2 rounds of physio and it still flares 5 years later when my shoulder is in the wrong position. OHP is the only thing that helped
@@patrickjulius7352
I fucked my shoulders with whole "external rotation" face pull and rear delt rows BS......
Funny thing is I feel no pain at all with Wide Upright Rows and Wide BTN Press....
Mike O'Hearn has been preaching this for years! Regardless of whether or not he's been a lifetime natty, Mike knows his shit and is strong and jacked AF even in his 50s. That sort of longevity can't be ignored. Alex, I'd love to see you two do some videos together. Literally been waiting years to see you two discuss strength and fitness together and it hasn't happened yet. Please do the community a favor and do some collabs! Mike is a living legend. 🙏
Bro hell yeah I love Mike! Mike was doing an interview and the interviewer was saying “after 30 your T drops.” Mike immediately disagrees and says no you’re wrong. It’s dictated by your beliefs.
I was like my man! 💪
Thanks to listening to him I’m beginning to literally be able to curl half my body weight. Strictly! Even on the concentric! Which shocked me. It was low reps and using a specific easier technique. But I know I’m a few months I’ll be doing standing db curls with 75lb dumbbells.
@@TheJacaliif you have so much hgh and other staff in your veins, you don't need so much test. mike even admited he was always one who had lower test...
I took his advice, and them presses (baby) don't hearn me (no more)
I started doing pbn two years ago after not doing them for over 20 years. I had stopped because all the experts warned us about shoulder impingement. They had always been a great exercise for me,. I started back with an empty bar and micro loaded over time eventually got 185x2 seated. I do 135-155 for 6-10 reps regularly now and these are my primary pressing exercise. Oh yeah, I’m 63 years old.
Thank you so much for posting this!👊💯
Since I implimented the BTN press, it feels like there is a band pulling my upper back and shoulders into perfect posture when I'm standing. Also its the first time I've fully felt my side delts as a prime mover during a vertical press. Truly a life changing exercise.
do you do this on the same push day as barbell overhead press or on a pull day? it was harder for me on push day after starting off with overhead press and now im thinking of doing it on pull day?
@@TonyThomas-dn2kwNot him but I do them on push days. Even after regular OHPs, just not right after. It does make them a little harder than they otherwise would've been, but that's okay. Just lower the weight and you'll be fine.
Alternatively you could alternate your exercise order and have a push day where you start with BTN-press and do regular OHPs with less weight. It's up to you, really.
Upright rows and BTN presses had some of the worst negative PR in exercise science. Both absolutely GOATED movements for building the shoulders - if in doubt just widen your grip (within reason)
Both greatly misunderstood!!
Fuck athlean x
I can't believe it with upright rows. I used to have this nagging shoulder pain in my front delt for months that never really hurt too much but I always felt it on pressing movements. Now it could just be coincidence, but literally a week after implementing upright rows back in, the pain has been gone ever since.
Could be the case, bald omni man said it helped his shoulders
Do you go full ROM or stop when your arms are 90 degrees or slightly less than 90?@@Bull3tzCF
I’ve always done behind the neck variations for weightlifting purposes. Shoulder impingement isn’t common in weightlifters, who are arguably the most mobile strength athletes on the planet.
Isn't it interesting that the people who HAVE TO train with movements like this one get snapped up the least
As a physical therapist that also competes in weightlifting i have to consistantly explain why upright rows and behind the neck presses are not inherently dangerous, as long as you are used to the range of motion. It's like anything else, the body adapts to stress with smart progressive overload.
I also never did the BTN Press because of the mentioned influencer. And this week I was just looking for another shoulder press variation, when your video popped up yesterday. Blended pretty good in my plan for the upcoming workout, so I gave it a try. Went from 70kg for 3 sets of 6 reps for a standard OHP to 45kg for 4 sets of 6 reps (after a relatively long warm-up with small weight jumps). And it felt amazing! No shoulder or elbow pain (it even felt better!), felt more stable (no leaning back) and got a nice pump. For the first time trying this exercise I am pretty satisfied.
I regret not giving it a chance before, just because of all the fear and misinformation going around
I dropped it 10 years ago due to the experts knowing better. At the time, i was BTN pressing 185lbs. Im adding them back in after seeing this video. I have been wrestling with adding them in for months. Let the gains begin.
I started doing BTN pressing before my pec tear, but after I had half of my pec torn, and didn't have surgery done, I knew what my only option was for a compound pressing motion.
This is my new bench press. This video helped a lot with the technique, turns out going below 90 degrees was better
Thanks for being the best fitness influencer Alex Leonidas, keep up the work.
At the age of 55, i still rotate the behind the neck press, im actually running it now. Shoulders are still fine. I feel it in also in the side delts. We did these in the 80's, when it was called, the weight room, not the gym lol.
Didn't see many people do military presses in the 80s. Definitely more people were doing BNPr.
weight room is a more badass name for sure
You clued me into reverse grip bench months back when I desperately needed it to allow my shoulder to mend. It's since mended, and it's only a couple weeks back I brought BTN pressing into rotation because of it. You've got some crazy good timing somehow. Thanks, and keep it up!
I do it with dumbbells because I can get more range of motion at the bottom, and the top. I get full downward rotation of the scapula, as well as full upward rotation. It's kinda like what happens with a Lu raise, but with more load. It also really hits the medial head of my triceps.
It absolutely helps my shoulders stay healthy. If your shoulders only ever get enough stress to damage them, but not enough stress to provoke an adaptation that renders that stress inert, then you are just degenerating.
I absolutely believe in strengthening weak positions.
Enkiri Elite Fitness just made a video on OHP variations saying the same thing about the BTN, and that video is underveiwed to the point it's almost criminal.
He's a natty, long armed, and lean presser than never specializes, but still moves his OHP up over time. So when he says to do the BTN, anybody who knows anything should listen.
Y'all should probably do a Collab, and chop it up about overhead lifts. He's keeping it real just like you, and it's a damn shame he doesn't get very much love on UA-cam.
Alec's a real one and his BTN Press is VERY impressive. We actually did an interview together some time ago, it's on my channel!
6:12 - Brilliant editing. I like watching you and the B-Roll simultaneously!
Got that one from FitnessFAQs, much love!
Thanks Alex a few months back I heard you defending behind the neck pressing and it just clicked with me and I knew deep inside what you were saying was true.
I decided then I was going to implement it into my training and now I have been doing it for about 6 weeks and my almost 57 year age shoulders are feeling the better for it.
Being a competitive powerlifter back in the 80s I used the exact same process you described in this video to begin my barbell benching and overhead pressing again in my 50s.
For some reason I never directly trained my shoulders during my powerlifting days and of course they always hurt when I started trying to train again in my 50s.
When I started barbell benching I waded through all the fear mongering on wide benching and decided to do it anyway since I believed it gave the most pec activation.
I just started with the barbell for 3 sets of 10 after my dumbbell pressing and added 5 lbs per week until I worked back up.
I am in total agreement with you and sold on the idea that we need to work on those exercises which are supposedly dangerous with very light weight practicing the mobility and allowing ourselves to adapt to the range of motion and strengthen those areas.
In PT school rn. Third year.
I have some clinical experience. Most of my patients that had shoulder problems were people that didn’t have stability performing heavy presses or people that were doing a deep shoulder extensions for a long periods of time. This just proves the point
Great video Alex. I've personally been doing these for close to a year now, at first I thought I'd add them as more low intensity delt volume to supplement my heavy seated dumbbell pressing, but over time I've dropped that to focus on the BTN press. I do it seated and for the past few months have been really hammering progression and the gains have been unreal. I can feel it so much more in my entire delt, and the intensity is great.
As for the shoulder impingement stuff, that's a load of garbage. I've been vertically and horizontally pressing 3+ times a week for years now and never got injuries because I work my rear delts and rotator cuff as well, I do dumbbell pullovers weekly, facepulls with resistance bands twice a week, etc. It's fearmongering for no reason. Press overhead and flat as much as you can and train the antagonist muscles and you won't have any issues.
Good video! BTN press needs more good press, ha. It's a great movement and most of the old school movements were used for a reason, they just work!
100% an advocate of BTN pressing! It is by far my favorite shoulder exercise (i do both seated and standing). I’ve been doing it for a while now, and it really is just drop the ego and build more as the tissue develops. I have the same logic to BTN Pulldowns. There’s too much fear mongering about what are natural planes of motion for the vast majority of people. Don’t avoid your weaknesses; humble yourself and build strength
that ultra low bar press is insane.
I'm not a fan of mike o hearn, but he stayed with behind the neck press and pull. Based on basically how his body felt.
I think rather than it being bad, it's almost like a test for shoulder health.
I'd be interested in your take on 'lu raises'.
He's mentioned them in a video on how to get big side delts
Behind the neck press has always been the best OHP variation for me (close second is AD press). Great movement, and I'm glad to see it finally get the recognition it deserves. It also teaches you proper stable progression - if you make jumps in your progress and try to do more than you can handle, you're gonna get punished. Brutally honest progression, big time mass builder, and great for overall health
The BTN OHP may not have a favorable risk to reward ratio for people with certain pre-existing injuries, but that's the case for tons of other lifts. Besides those with rotator cuff injuries, people with anterior shoulder instability (which can occur after a labrum injury) and valgus elbow instability (which can occur from a UCL sprain) can be aggravated by the BTN OHP. In those instances the BTN OHP can expose dysfunction that has already been present even with light loads.
My favorite press literally dropped over 10 years for the same reason - I can’t believe baby is coming back this weekend! Super thx Alex and keep up the awesome content for all of us to keep growing and getting better together!
Behind the neck press is so underrated.I never see anyone doing them but the Benefit it gives you to the overall shoulder development & side delt are like no other.I think everyone should include them in your routine 💪🏽
This is a very good exercise,
for way of motion modifications Cambered Bar easy curl bar Bow BAR
If someone has problems with pain, they can do a trap bar on a power rack as a substitute😁
Ive been doing this movement for like a month now. First time i ever did it i got crazy doms on my rotator cuff muscles the next day, which indicated to me i should keep doing them if i wanted to have bulletproof shoulders. Even just after 4 weeks i feel my shoulders much healthier and less rusty. Glad you covered this topic and opening eyes for the rest to see
I never stopped doing them because Mike Rashid always advocated for behind the neck shoulder presses and says if you have a shoulder injury and go through rehab the preferred exercise is behind the neck shoulder presses. Chris jones always advocated for upright rows as well. I never stopped doing those exercises even though most abandoned them.
I have had shoulder issues for almost 10 years, and listening to advice from UA-cam trainers, specifically avoided the behind the neck press. After watching your videos I’ve reintroduced them and my side delts have blown up in size AND my shoulder health has improved. Thanks for helping people out of the UA-cam fear mongering
It feels weird in the shoulders for me
E3 rehab is an awesome channel. Has helped me with so much
As time goes on, new evidence comes out. Wow what a concept. Keep up the great work
I love BTN press! It's my main OHP variation and my main pressing exercise, period. I've found the classic Doug Hepburn 8x2-3 and 3x6-8 step progression to work really well.
Probably the best decision I've made recently in my training was adding this movement, and it's all thanks to you Alex. I long believed this movement was dangerous, especially since I've always had poor overhead mobility. I did like you said and started off with the empty bar and slowly increased the weight. It's improved my shoulder mobility a lot, I've never been this mobile in my shoulders before.
Yep, I used to do it from about age 17-35. I had no problems with it and used to do 45lb plates on each side while seated on a bench with no back support(with a 45lb Olympic bar) 3 days per week. Then I dropped it completely when the claim that it’s “super dangerous “ appeared on UA-cam. Now I’m age 51 and trying to get back to it, while standing with very light weight..
I admit I was convinced by you-know-who and never did behind the neck press. I started doing the 70s powerlifter program by Bromley and it has behind the neck push press. Movement feels great with zero issues.
Would love to see you cover upright rows sometime. One of my favorite exercises that has also been blacklisted. And, speaking of side delts, the upright rows are pretty good for them, as well.
I am PT myself and love BTN pressing.
My favorite way to get that side delt stimulus is seated Trap bar OHP without back support. You can go as low as your mobility allows. Only downside is finding a way to set it up safely with a rackable trapbar.
My physical therapist told me to do more BTN press and pulldown. I was skeptical at first because of everything we hear, but it did fix my posture. Many internet influencers don't have any degree and shouldn't be trusted this much.
Yeah, I already "knew" about shoulder impingement before Jeff mentioned it as I was taught the same thing in school for RMT. Really glad new information keeps coming out to fix our old research. I wonder how long it'll take Jeff to acknowledge this information and change his tune, if ever? hehe
I remember that my shoulders felt the worst when I avoided internal rotation like the plague. But when I started doing the exercises from the "iron graveyard" again it somehow fixed everything. You guys with Bald Omniman are doing a great job bringing these staples like behind the neck press and upright rows back!
Behind the neck pressing has always been a staple for me (I found it more comfortable than traditional), however I will say that progression on it was brutally slow until I started rotating back and forth between traditional OHP and behind the neck once I hit a plateau on either. Great content as always!
This video made me really happy. Definitely going to add these to the routine.
BNP is "dark diamond" of pressing. I have not done It because a I have got on the "It is bad for Your shoulders" wagon.
Now I discovered It is best press for shoulders hypertrophy. It feels like "squats" for shoulders. :)
Thank You for this great video. 🎉
This is fantastic. I had gigantic lats at 16 years old from BTN pullups. Looks like I'll be working on that some more.
BTN Pullups are hard AF, so I believe you brother!! Time to rotate back in the classics.
100% spot on Alex! And It's the same thing with the standing wide grip overhead press fear mongering. I wish i would of done this sooner because when i started doing them just 2 months ago I actually got DOMS on my side deltoid's for the very first time in my life. Side laterals never ever gave me that! Wide grip overhead press emphasis the side deltoid's more because of shoulder abduction and shoulder width or a narrower grip targets the front deltoid's more!
I do weightlifting and btn press in the bottom of a squat every day as part of my warm up. My shoulders are happier than ever. I’ll use standing/seated btn press as a secondary press during the off season. It’s a great self limiting variation.
I think a good parallel to the perceived safety of certain lifts is lunging knees over toes. Remember how for the longest time, people thought it was unsafe to do so, and then kneesovertoesguy came in and proved that building strength in that range of motion wasn’t unsafe, and on the contrary actually prevented injury? I think you can apply the same rationale to BTN press and upright rows.
Yeah, definitely for behind the neck press
After watching this I decided to give seated BTN press a try at the gym tonight. Just been too stuck in my ways to give it a shot. Did 55lbs with real deep slow eccentrics and it felt great. Excited to slowly progress on these. Thanks for the idea.
I admit I dropped it a while ago because of the "science" of the exercise, but after watching this, I'm going to take your approach. After my regular OHP, I'll try an empty bar behind the neck and see how it feels and progress from there. Solid tips, brother.
The GRIND at 5:32 was absolutely exhilarating-it got me so pumped! Witnessing the bar dip slightly only to bounce back up had me impulsively screaming "YEAHH." I'm so hyped right now that I just want to share the excitement.
It's amusing how, in the early days of our fitness journeys, we tend to see things in black and white. I vividly recall a moment two years ago when my cousin, eager to join me in the gym, was doing upright rows. Without much thought, I told him to avoid them as they were deemed "bad" back then. I had more "knowledge" at the time than him, he took my advice and stopped.
Now, I've come to appreciate the nuanced yet straightforward nature of fitness. Recently, a friend criticized me for doing BTN, labeling me a "SHEEP" (ironic, right?) and warning me it'll blow out my shoulders. But hey, the only thing my shoulders have done, is blown up to resemble cannonballs. Another instance involved someone advising me against going too deep on my incline press, claiming it's bad for my shoulders because of the dumbbells touching the side of my delts RP style.
Our bodies possess an incredible ability to adapt, and it's crucial for people to grasp this simple fact.
Glad to see the BTN on its redemption arc
The real ones will give it an honest shot
hey alex i see you have a relatively noticeable assymetry when pressing BTN. I do too. It doesnt cause me any discomfort when doing the movement, however I tend to feel an intense burn in the right shoulder towards the higher rep ranges, and not much mind muscle connection at all in my left when getting towards failure. i also feel see that my left lat (also inserts in to the shoulder) is smaller than my right, and my left shoulder is a little too (although reps on side laterals and rear delt raises are equal for both). should i be worried about this? no pain, just dont want to develop any significant muscle imbalances. @@AlexLeonidas
very good video! well documented, explained and demonstrated technique and approach. Keep in touch, Alex!
good info, thanx alex
i've added these to my last 2 workouts and feels good
i think the main point as you say is don't go crazy on the weight til you get your body used to the move
The behind the neck press actually has helped to fix my shoulder mobility.
BTN press feels good af for people like me who slouch.. helps open the shoulders and chest up. Didnt really get my shoulders big but got my traps nice size
You have extremely healthy shoulders given your ROM,I must say that I got far stronger on the seated 2:36 BTNP to the mid ear (not resting on traps- that's about a 15-20% reduction in weight for safety alone) than seated front press going as high as 315 (Smith rack so more like 280) than I did on front presses. In fact the BTN press and Dumbbell overhead press was more effective and I could work up to 120s. Granted the ROM is lower but like you said the abducted arm position gave me monster front and side Delts plus great trap and even a little upper chest. It's a more direct delt movement than front presses. In fact I like push presses or seated pin presses but standing military and vertically seated press sucks for my structure. It became a great triceps exercise
Damn Alex, you shaved the beard to unlock even more gains? 😂
Jokes aside, I’ve been doing btn presses after seeing a short you made on them. I think they’re pretty dope! The drop in the weight is a good thing imo, it’s getting more out of less weight!
These and cuffed behind the back lateral cable raises for the win! On a lighter note, Alex de-aged himself 15 years with the clean shave.
Every time people say behind the neck shoulder press destroys your shoulders, it’s hilarious. I was a D1 thrower in college and there was a point where my shoulder hurt so bad that dips, flat and incline bench were off the table. Even front squats felt funny. But behind the neck press was in the clear, felt great. Helped a couple of my teammates a lot too. Grateful we had a coach who believed in experimenting and tailoring to the individual, no dogma or banned exercises.
Few years later, brought them back just for some variation and no press has ever lit up my whole delt the way they do. I started with easy weights just to get comfortable in the position, but as soon as I got comfortable pushing to failure the pump was real. Lights up my triceps too, and I can go max effort without worrying about leaning back too much like a standard overhead press. And of course my shoulders feel maybe the best they have in my lifting life. Heavy flat barbell, incline barbell, super deep incline dumbbell, deep paused dips and deep dumbbell pullovers all feel amazing on my shoulders currently.
I do standing behind the neck press on the smith machine, and it's perfect. No pain, and it adds the additional benefit of being locked on rails so that i dont have to worry about falling backwards or stability issues. I can push it hard this way and progress well. I've replaced ohp completely with this movement
I knew this was bogus for behind the neck pulling movements because you go as far as your own tissues allow. I was afraid of behind the neck push movements because of said influencer. Thanks Alex! Something new to my repertoire.
Muito obrigado camarada! Sua dica ajudou muito o meu treino de peito e ombro hoje! O desenvolvimento com alteres no banco que já fazia só que agora alongando mais do que antes, e os exercícios que eu fazia depois, elevação lateral e elevação frontal, foram substituídos (influenciado também pelo seu vídeo um ano atrás que assisti ontem sobre elevação lateral) pelo exercício de desenvolvimento na barra Smith em pé atrás do pescoço, foi um volume menor (dois exercícios por um) e o resultado muito melhor e eu não conseguiria fazer mais um exercício!
I can relate. One "coach" told me this at the gym without me soliciting his advice, sadly I listed to him for more than a year. My gains weren't as good as when I did behind the neck presses.
i started doing BTN presses on the smith machine before going to barbell. definitely recommend starting there if your shoulders are really tight since it's more stable, and smith machines usually have tabs that prevent the barbell from going lower than you want, making it a little safer. Over time your mobility and strength will improve and you can easily switch over to barbell with lighter weights than what you were doing on the smith machine
Edit: you can even set the tabs a little higher at first and slowly lower them over time as you get acclimated to the movement
I feel this in my shoulders so much better than the standard ohp. Plus it's less fatiguing because I don't need as much weight
Been doing the pbn for years, 1st read about it in The Keys to Progress. Just started doing it in the smith machine, can feel it like crazy throughout my entire shoulder girdle and upper back.
Yes!! I’ve been waiting for this video for years now! I always knew Alex was a closet BTN Presser
Thank you for the new video. I’m going to try behind the neck presses now.
That observation about bar placement when doing squat, never thought about it and I tryed to do behind press had no problem to go full rom but because of Jeff cavalier got afraid. Thanks for convincing doing it again
You and I are on the same wavelength or something. Literally got done with BTN Ohp workout. Which is the first time in 6 months I’ve done it. Open UA-cam a little while later and see your thumbnail and my jaw dropped.
I’ve been BTN pressing for years now, both push and strict, always standing and it’s probably the only exercise I never switch out.
Been wanting to try this variation for a few weeks
Definitely gonna do it next time I hit shoulders 💪
Thanks for the info!
You advice on Banded pull aparts blew up my rear delts and traps so I will definitely use this to blow up my side delts. The days of following old athlean x “face pulls and no shoulder impingment movements” is over.
Why listen to the guy who uses fake weights. Lol
I’ve been doing for the past couple months a mix set of OHP with behind the neck press; I go 6reps OHP and then go the last to almost failure on behind the neck. I don’t take it to total failure because of fear of snapping.
My shoulders feel healthier than I remember them being.
I miss BTN, I used to the them all the time. I ignored the shoulder impingement crap. My shoulders always felt great and fine, ever since I stopped doing them Ive noticed my shoulder health declined. I'm bringing them back
Behind the neck press + cable lateral raise = godly delts.
Can you please make a video on how to deal with pectus excavatum(ribcage bulging inwards)? Alot of people struggle with it and it really f ups our confidence
Im a 61 year old woman and i do this exercise and behind neck pull ups. I worked up to it gradually and it blows my traps up. I do what i can do personally for my body and suffer no pain or issues. Ive been lifting 12 years.
61 old woman who wants to 'blow up' her traps... interesting.
I’ve been doing them for years. Going in front was always uncomfortable and moving my head out of the way of the bar always felt weird. But behind the neck I could just push it straight up and down no issues and no weird body English.
Behind the neck press, pull ups and downs are a staple for me.
Agreed, all 3 are incredible.
Downs? What does that stand for brother?
@@DaContentGod Pull downs
So this variant doesn't involve the upper chest at all? That is quite interesting, and would make it a true "shoulder press".
what about wide grip benching ?
using the duffalo bar with this is definitely a variation I am going to add to my conjugate program
It's another slash to your rep work, a good 40-50% less reps!!
Alex do you recommend me to start with doing it seated or standing up ???
Dips and BTN kept my shoulders healthy. I stopped doing them 2 years ago, worst mistake ever. Now I’m slowly realizing that they helped me more than ever!
I use behind the neck shoulder presses. My upper back and rear delts have grown, and my overall pressing strength exploded. If you have healthy shoulder this is a perfect workout.
Recently started benching 3x a week and was worried about shoulder hygiene so from now on i will be doing chin ups on my first bench day of the week and BTN press on my last bench day of the week.
I love the behind the neck press!
I find the secret especially for me as someone with long arms is this. With a wider grip your elbows only get to 90 degrees while still getting same rom behind the neck. Which is great for warming up your elbows!
Then progress to a narrow grip once your warm and your elbows will get put in a super compressed position! Which is a much more aggressive elbow position.
Both are great! And you should do both.
Only go as deep as your can. Pause. Then flex back up. Do that for a couple sessions. Then on the third session go a bit deeper.
I also suggest starting with a dowel if you have to. Don’t be too shy. Because a couple years of consistently and you’ll be doing half your bw regularly.
I actually love your videos, I was just thinking about this topic today. I swear you read our minds lol.
Started doing these bc of Alex a few weeks ago, felt surprisingly natural and the side delt pump was real. Kept it in my routine since
I started BTN pressing when I saw you do it like, maybe two months ago. I also dropped side delt raises in favor of upright rows. Pressing 75lbs for sets of 15, super duper slow. I can already feel the gains.
Yo Alex, what about the trap bar OHP for side delt ?
Good hybrid lift! My only grip is getting into the starting position, since most trap bars are not rackable.
It's a great exercise to build up the shoulders. I like doing variations with the smith machine and barbells.
Definitely 👍 a good way to do behind neck press . Smith machine 🔥
@@shotbytoniorydell8418 Of course 💪🏻
Starting with DBs and move them more towards the back of the body is a good starting point aswell. Thanks for the video Alex, I was lucky to never really get affected by the fear wave, I just do what feels good to my body.
I went from repping 135 in the OHP to having to start over with the bar. Definitely a humbling movement but after mere weeks of it my shoulders and upper back feel way less tight, so it's worth it