How to do the dumbbell press behind the neck

In today's society, many girls like muscular men, because in their eyes such men appear more powerful and more manly, so this leads to many male friends in society hoping that they can become such men. Therefore, in the gym, you can often encounter various friends who are practicing dumbbell presses, because long-term dumbbell training can make people have strong muscles. In the training process, the choice of dumbbell movements is very important, so now we will tell you in detail about the dumbbell press behind the neck.

The dumbbell barbell behind the neck press is a comprehensive muscle exercise that involves the shoulders and back, and involves the front, middle and back muscles of the shoulders. Because the center of gravity of the dumbbell and barbell falls on different shoulder muscles, each person may feel different, but generally speaking, it mainly targets the middle and rear deltoid muscles, especially the rear deltoid muscles. This movement is more suitable as a supplementary movement for the rear deltoid muscle exercise, and should not be used as the main exercise.

There are sitting and standing postures for dumbbell and barbell behind-the-neck presses. It is best for the exerciser to do it in a sitting posture, on a bench with a backrest. This is not only stable and safe, but also allows more energy to be focused on the deltoid muscles. It can be done on a Smith machine in the gym.

Targeted muscles: Rear deltoid, latissimus dorsi, teres major and minor, infraspinatus, trapezius, and other upper back muscles.

Action essentials:

1. It is best to sit close to the seat, hold the dumbbells or barbell in both hands and place them on the shoulders behind the neck, and keep the upper body in a posture with the chest up, abdomen contracted, and waist tight.

2. Immediately inhale, hold the dumbbell barbell and push it up until both arms are fully extended above the head, pause for 2-3 seconds, then slowly lower it to the original position.

Many men like dumbbells, a powerful sport, and like to challenge themselves with various movements. However, we should know that the dumbbell press behind the neck is a relatively difficult movement to complete, so it will be challenging for many friends, and you should still be careful when completing it. In order to avoid causing harm to yourself, you must also conduct more formal training under the guidance of a professional coach, so as to achieve better results.