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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