Dumbbell back neck press-Barbell back neck press action illustration tutorial

#Exercise-to-lose-weight #bmi-calculator-male

March 28, 2025

Neck back press - Dumbbell barbell back press

　　The neck back press has a sitting position and a standing position, which is generally used, which is not only stable and safe, but also allows you to focus more on the deltoid muscle. In the gym, it is generally done on barbells and Smith machines.

　　It is a comprehensive muscle exercise. The muscles involved include shoulders and back, and training shoulder muscles almost involves the front, middle and back. Since the center of gravity of the barbell falls on the shoulder muscles, it is generally mainly aimed at the middle and back deltoid muscles, especially consciously targeting the posterior bundle. This action is best used as the back deltoid muscles. The supplementary movements of bundle exercises are more appropriate and should not be used as the main exercise.

　　Target muscle group: posterior deltoid bundle

　　The barbell press on the back of the neck will transfer part of the weight to your lats dorsi, teresis, infraspina, trapezius and other upper back muscles.

　　　Precautions:

　　　　　When pushing up, in order to concentrate on exerting force on the deltoid and upper back muscle groups, the elbow joints of both hands should be opened to both sides (try to go backward). The upper body should always maintain a straight posture, and do not use the power of swinging the upper body or flexing and stretching the torso.

　　　　　When doing a back-neck press, it is wrong to be placed behind the hand plane. Doing so, the muscles are almost not practiced in the second half of the press, creating an illusion. Both must be located on the same plane. This way you will feel more comfortable.

　　　　　Bar-neck press transfers part of the weight to the muscles of your back, and your back is taking part in part of your deltoid muscle, making the pressing movement more stable. This is certainly good for your upper back muscles, but it deprives the exercises that your shoulders should have.

　　　　　The back-neck bar-bell Pressing can train the back of the deltoid muscles. In fact, the more back participation makes the effect of your shoulders worse. Therefore, this action can only be used as a supplementary action, not the main action.

　　The key point: the back of the neck barbell push rotates your shoulder muscles to a very unnatural position, allowing it to withstand a lot of rotation force, and will also cause your cervical spine to bear greater pressure. So I always thought it was listed as a dangerous fitness action. If you want to practice, it is best to be lighter and lighter!

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