MAJOR MUSCLES INVOLVED
There are five major muscles involved in the behind-the-neck
press. The reason for this is that separate movements occur
in the shoulder girdle (scapula and clavicle), the shoulder
joint (arm) and elbow joint (forearm). Without simultaneous
actions in each of these areas you would not be able to execute
the exercise.
The muscles most involved in the shoulder girdle are the serratus
anterior and the trapezius. The serratus anterior is a large
muscle that runs from the upper ribs at the side of the chest
to the medial border of the scapula, or shoulder blade. In
the back the serratus is covered by the scapula and in the
front it is covered by the pectorals. However, it can be seen
and felt directly below the armpit when you raise your arm
against resistance.
The trapezius is divided into four sections; only the first
and fourth sections, which are located at the uppermost and
lowermost portions of the upper back, are involved. The upper
portion runs from the base of the skull and the neck ligament
to the upper outside edge of the scapula. The lower portion
runs from the lower thoracic vertebrae to the inside upper
edge of the scapula.
In the shoulder joint, the deltoid and the supraspinatus are
the major muscles involved. The deltoid covers the outside
of the shoulders and gives them their oval appearance. It
is attached to the outside border and the top of the scapula
at the upper end, and at the lower end, to the humerus, or
upper arm bone. The supraspinatus runs from the top of the
humerus to the inner supraspinous fossa. This small but powerful
muscle is covered by the upper—middle half of the trapezius.
In the elbow joint the major muscle is the triceps brachii,
which covers the entire back of the upper arm. The triceps
is divided into three sections, known as the lateral, medial
and long heads. The lateral head originates on the top of
the humerus, the medial head on the lower humerus and the
long head on the scapula just below the shoulder joint. All
three heads run into a common tendon that inserts on the olecranon
process of the uIna bone in the forearm.
MUSCLE ACTION
In the sholder girdle the major actions are upward rotation
and elevation of the scapuila. The rotation occurs on an axis
through the center of the scapula. In other words, when looking
at the back, the top of the scapula turns in and down, and
the bottom of the scapula turns up and to the side. The scapula
and clavicle are also raised at the shoulder joints but this
is not a major action. It involves the upper trapeziuls and
levator muscles.
In the shoulder joint the action is abduction (the same action
as in raising the upper arms to the sides). In the elbow joint
the action is extension, in which the arm straightens from
a flexed position in the elbow.
SPORTS
The combination of shoulder-girdlw upward rotation, shoulder-joint
abduction and elbow-joint extension is used in all sports
that require an overhead pushing or reaching action.
These actions are seen in weightlifting, gymnastics, acrobatics,
hand balancing and other similar overhead type activities
that require pressing strength. They are also involved in
all overhead-hitting actions. This includes the tennis serve
and smash, ceiling shot and overhead kill in handball and
racquetball, overhead clear and smash in badminton and others.
Bodybuilders need this exercise to build up the muscles on
the sides of the ribs and on the upper and lower portions
of the upper back. The development of the muscles on the sides
of the ribs (serratus anterior) is especially noticeable.
When well defined they show up as a series of short, thick
separate sections because of their saw-tooth attachments to
the ribs.
EXECUTION
When first doing this exercise, execute the behind-the-neck
press in a seated position (straddling an exercise bench).
Grasp the bar with a palm-down (pronated) grip. Your hands
should be 6-10 inches wider apart than your shoulders. The
exact amount will depend on your flexibility. With this positioning
your elbows will automatically be pointed to the sides and
downward. The barbell should rest on your hands and upper
trapezius.
With the bar in position, raise it at a slow to moderate speed
until your elbows are fully extended. Lower slowly to the
initial position and repeat. Keep your back straight, i.e.,in
its normal position, and look forward or slightly downward
during execution.
Breathing should be as follows: Before beginning the press,
inhale. HoId your breath as the barbell is lifted. As soon
as your arms are fully extended, exhale. Continue to exhale
as the bar is lowered to the initial position.
COMMENTS
1) The behind-the neck press is an excellent exercise
for developing shoulder-joint flexibility and strength. In
proper execution the anterior (front) deltoid is stretched
more to allow your elbows to move to the sides and hack. Your
scapulae move toward the spine and almost touch one another.
This movement maximally stretches the serratus anterior.
The prior stretching of these muscles allows for a more forceful
contraction during the lift and thus provides greater development
of these muscles. Therefore, it is important that you use
weight which allows you to go through the full range of motion.
Excessively heavy weights will limit your range of movement.
2) When you lift maximal or near-maximal
weights, use a double breathing cycle. Inhale before the lift,
hold your breath during the press and forcefully exhale when
the lift is completed. Hold the bar on locked arms, breathe
in again and hold your breath as you slowly lower the bar,
then exhale when you reach the starting position.
Such a double breathing cycle is needed to stabilize the chest
so that the required actions in the shoulder girdle and shoulder
joint can take place. In addition, it helps you to maintain
a rigid midsection. This keeps you from bending your spine
during execution and thus helps to prevent injury.
3) When you do the behind-the-neck press
in a standing position, more balance is required. And for
more balance you must have greater overall strength in the
legs and especially in the midsection, both abdominals and
lower back. Although not directly involved in the exercise,
the leg and midsection muscles must contract isometrically
to hold the necessary standing position. They prevent you
from hyperextending the spine or tilting to either side.
To help you maintain balance when executing the behind-the-neck
press while standing, place one foot slightly in front of
the other. This will help you in forward-backward balance.
Also, keep your eyes straight ahead. Do not look up, as this
can make you lose your balance.
4) The behind-the-neck press can also he
executed on an exercise machine. However, on most machines
the handles do not move in a straight line directly overhead;
they move on an arc of a circle. Accordingly, you should slide
the seat forward or back so that your hands remain relatively
above your body and do not move too far in front or behind.
You will also have to adjust the height of the seat so that
your hands are in line with or slightly above the line of
your shoulders in the starting position.
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