How to do dumbbell behind the neck press

Many young girls nowadays prefer muscular men, because muscular men appear more powerful and manly, so many male friends hope that they can have a muscular body. We can also see men everywhere in the gym. Many of them choose to use dumbbells for exercise, but there are certain methods to pay attention to. So how to do 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.

The above is an introduction on how to do the dumbbell behind-the-neck press. This is a relatively difficult movement and is somewhat challenging, so you should be careful when completing it, otherwise it is easy to cause some harm to yourself. When performing this exercise, it is best to do it under the guidance of a professional coach.