Optimization details: The movement trajectory of the barbell.
Initial position: Sit upright and lean on a bench with backrest support. The initial position is similar to (front of neck) push-up, or you can also sit on a flat surface On a bench press, arch your lower back slightly forward and place your feet flat on the floor. Use an overhand grip (palms facing forward), with your hands wider apart and your elbows pointing downward toward the floor and outside of the body. Carefully remove the barbell from your nails and place it on you (at the back of your neck) so that the barbell is close to level with your shoulders.
Training actions: Use a relatively gentle and smooth method to push the barbell directly upward until the barbell reaches a certain height and the elbows can be locked in a brief straightening state. At this time, contract your muscles, then while controlling the weight, lower the barbell from behind your neck until the barbell touches the middle of the back of your head and neck. Pause appropriately, and then push the barbell upwards to the top of your head (repeatedly).
Key points of behind-the-neck barbell push-ups:We know that you may say: I thought that behind-the-neck barbell push-ups were a forbidden exercise. Why do you say this? Is it because this exercise may have a bad impact on your shoulders? The answer is no. On the contrary, this move is great for training your shoulders! You only need to avoid back-of-the-neck exercises if you have an old injury to your shoulder from a previous fall (or if the old injury has not fully healed). When you lower the barbell from behind your neck, as the barbell gradually lowers to the midpoint of the back of your neck, you need to pause and maintain a very good shoulder muscle tension. In particular, this training action can mobilize more training of the deltoid head. At the same time, the standard version of the front-of-neck press can stretch and expand the front deltoid head even more, because it is in front of the neck. During the barbell press, the head and neck are no longer on the movement trajectory of the barbell (because the key point behind the neck is that the barbell needs to touch the middle of the back of the neck, which means the head is exactly on the movement trajectory.(while the front barbell does not need to touch any part of the head and neck), because of this, the barbell moves farther in front of your body.