Proof Based mostly
If you wish to construct a well-rounded, proportional higher physique, you want robust, balanced shoulders.
And whereas many weightlifters lean on the overhead press for this, it doesn’t work all the shoulder equally. Particularly, it does a fantastic job of creating your entrance delts, nevertheless it’s much less efficient for rounding out your aspect and rear delts.
So, is there a greater strategy to press that targets all three heads of the delts extra evenly?
Scientists on the University of Milan tried to reply this query once they had eight aggressive male bodybuilders carry out one set of the next workout routines:
- 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 workout routines, whereas the pecs had been barely extra energetic through the free-weight overhead press variations. When it got here to shoulder activation, the front delts had been equally engaged in all workout routines, however the side and rear delts had been rather more energetic through the behind-the-neck barbell press than through the different workout routines.
Listed below are these leads to graph kind:
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 huge, balanced shoulders?
Not essentially.
They present the behind-the-neck press has advantages, however I nonetheless consider 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 puts your shoulders in a much less steady place—arms out to the aspect, elbows bent at 90 levels, palms ahead (usually known as the “high-five” place). This place will increase the chance of damage in comparison with urgent together with your elbows barely ahead.
Third, you’ll be able to’t elevate 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 strategy is to give attention to the overhead press (both seated or standing) to soundly construct energy and muscle in your shoulders, then complement this with isolation workout routines that focus on the aspect and rear delts, like dumbbell side lateral raises, rear delt raises, or reverse flyes.
Or, for those who’re brief on time and wish an train that trains your shoulders extra fully, the dumbbell shoulder press is a strong selection.
This train permits you to transfer extra freely than the barbell press, letting your arms and shoulders transfer right into a place that’s safer and extra comfy, whereas nonetheless engaging your aspect 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, Bigger Leaner Stronger and Thinner Leaner Stronger.
Scientific References +
- Coratella, Giuseppe, et al. “Front vs Back and Barbell vs Machine Overhead Press: An Electromyographic Analysis and Implications for Resistance Training.” 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 Injuries Attributed to Resistance Training: A Brief Review.” Journal of Strength and Conditioning Research, 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. “Characteristics of Anterior Shoulder Instability and Hyperlaxity in the Weight-Training Population.” Journal of Strength and Conditioning Research, vol. 27, no. 5, May 2013, pp. 1333–1339, https://doi.org/10.1519/jsc.0b013e318269f776. Accessed 28 Dec. 2019.
- Saeterbakken, Atle H., and Marius S. Fimland. “Effects of Body Position and Loading Modality on Muscle Activity and Strength in Shoulder Presses.” Journal of Strength and Conditioning Research, vol. 27, no. 7, July 2013, pp. 1824–1831, https://doi.org/10.1519/jsc.0b013e318276b873.
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