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If you wish to construct a well-rounded, proportional higher physique, you want sturdy, balanced shoulders.
And whereas many weightlifters lean on the overhead press for this, it doesn’t work the whole shoulder equally. Particularly, it does an amazing job of growing your entrance delts, nevertheless it’s much less efficient for rounding out your facet and rear delts.
So, is there a greater option to press that targets all three heads of the delts extra evenly?
Scientists on the College of Milan tried to reply this query after they had eight aggressive male bodybuilders carry out one set of the next workouts:
- Seated barbell overhead press
- Seated barbell behind-the-neck press
- Seated machine overhead press
- Seated machine behind-the-neck press
For every train, the researchers measured muscle activation within the three heads of the delts, together with the pecs, traps, and triceps.
Muscle activation within the traps and triceps was comparable throughout all workouts, whereas the pecs had been barely extra energetic throughout the free-weight overhead press variations. When it got here to shoulder activation, the entrance delts had been equally engaged in all workouts, however the facet and rear delts had been way more energetic throughout the behind-the-neck barbell press than throughout the different workouts.
Listed below are these leads to graph type:
Is the Behind-The-Neck Press Higher Than the Overhead Press?
Do these outcomes make the behind-the-neck overhead press higher than the common overhead press for constructing large, balanced shoulders?
Not essentially.
They present the behind-the-neck press has advantages, however I nonetheless imagine the common overhead press is the higher possibility for most individuals, and right here’s why.
First, many individuals discover barbell urgent behind-the-neck uncomfortable as a result of it calls for a stage of shoulder mobility that most individuals don’t have. Even when your shoulders are cell sufficient, you’ll doubtless must push your head ahead to keep away from hitting it with the bar, which makes the motion awkward.
Second, the behind-the-neck press places your shoulders in a much less steady place—arms out to the facet, elbows bent at 90 levels, palms ahead (typically referred to as the “high-five” place). This place will increase the danger of damage in comparison with urgent together with your elbows barely ahead.
Third, you’ll be able to’t raise as a lot weight within the behind-the-neck press as you’ll be able to within the overhead press, which limits your potential for gaining energy and muscle.
A greater method is to deal with the overhead press (both seated or standing) to securely construct energy and muscle in your shoulders, then complement this with isolation workouts that concentrate on the facet and rear delts, like dumbbell facet lateral raises, rear delt raises, or reverse flyes.
Or, for those who’re quick on time and wish an train that trains your shoulders extra utterly, the dumbbell shoulder press is a stable alternative.
This train lets you transfer extra freely than the barbell press, letting your arms and shoulders transfer right into a place that’s safer and extra snug, whereas nonetheless partaking your facet and rear delts successfully.
That is how I wish to construction my coaching, and it’s the strategy I like to recommend in my health books for women and men, Larger Leaner Stronger and Thinner Leaner Stronger.
Scientific References +
- Coratella, Giuseppe, et al. “Entrance vs Again and Barbell vs Machine Overhead Press: An Electromyographic Evaluation and Implications for Resistance Coaching.” Frontiers in Physiology, vol. 13, 22 July 2022, https://doi.org/10.3389/fphys.2022.825880. Accessed 29 Sept. 2022.
- Kolber, Morey J, et al. “Shoulder Accidents Attributed to Resistance Coaching: A Temporary Evaluate.” Journal of Energy and Conditioning Analysis, vol. 24, no. 6, June 2010, pp. 1696–1704, pdfs.semanticscholar.org/4572/562b2275dafe888c38acef7e1c7206fd030e.pdf, https://doi.org/10.1519/jsc.0b013e3181dc4330.
- Kolber, Morey J., et al. “Traits of Anterior Shoulder Instability and Hyperlaxity within the Weight-Coaching Inhabitants.” Journal of Energy and Conditioning Analysis, vol. 27, no. 5, Could 2013, pp. 1333–1339, https://doi.org/10.1519/jsc.0b013e318269f776. Accessed 28 Dec. 2019.
- Saeterbakken, Atle H., and Marius S. Fimland. “Results of Physique Place and Loading Modality on Muscle Exercise and Energy in Shoulder Presses.” Journal of Energy and Conditioning Analysis, vol. 27, no. 7, July 2013, pp. 1824–1831, https://doi.org/10.1519/jsc.0b013e318276b873.
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