Military Presses

[swordfish151]

I do front military presses. My question is that i read a while ago that its not good to do behind the neck military presses, but i cant remember why? is there any truth to this, i did behind the neck military yesterday and felt realy strong.

 

[musketeer]

How heavy?

I feel great behind neck doing like 135, but any heavier I feel like I'm pushing my joints as much as the muscles.

 

[swordfish151]

How heavy?

I feel great behind neck doing like 135, but any heavier I feel like I'm pushing my joints as much as the muscles.

So it depends on the poundage? i didnt go really heavy..but felt good doing them...no strain or anything....all shoulder!

 

[Jim Ouini]

For some reason I keep hearing 'shoulder impingement' in my head although I'd be hard pressed to explain the biomechanics.

I do notice that on my standing military when it starts getting heavy I'll kind of push the bar in a backward angle to lockout. That seems to be my sticking point.

 

[swordfish151]

^

 

[Scotsman]

It depends on three major things.

1. Where your shoulders sit in the socket. If the naturally push back then behind the neck isn't a problem. If they push forward like most people then you shouldn't do them as the rotation in your shoulder while carrying a load can cause cartilege and rotator cuff damage(impengement).

2. How much weight you are using. This will affect the amount of stabilization required for the motion and dictate if you can properly move the weight.

3. Form. Especially how far apart your hands are and how deep you are bringing the bar down.

I have done behind the neck presses with 275 for reps with no negative effect because my shoulders sit way back in the socket. I get more of a rotation pressing in front unless I lean back a bit.

Cheers,
Scotsman

 

[anthrax]

Scotsman,

Do you retract your scapula and "push them down" when doing military press ?

 

[cwick0]

As always Scotsman is dead on the money with this one. I absolutely love behind the head military presses, but once my elbows hit 90 or a hair below then im done, no deeper. People often get shoulder injuries when the go too deep, i.e. touching the base of your neck.

 

[musketeer]

If I do behind the neck then I stop where the bar is running 'through my ears'.

 

[Scotsman]

Scotsman,

Do you retract your scapula and "push them down" when doing military press ?

Yes I do. when I lift I first get a grip on the bar. When doing them behind the head I always get a lift off after I am done with my warm-up weights. Then I let the weight settle for a second while I lock my shoulders into the bottom of socket, then lock back with traps and rhomboids. Then I lower the weight.

Cheers,
Scotsman

 

[rbtrout]

I'm not a chiropractor, but I workout with one frequently. He doesn't always recommend them for everyone. As stated above, where your shoulder sits in the socket is probably the biggest deal. Personally, when I do them, I've done 135 a few times and it bothers both my shoulders and my neck. (??). I've gone to DB presses.

 

[tahoe2003]

I do behind my neck and also love it you just have to do less weight then your use to doing in front.

 

[JKurz1]

WHat do your routines look like? I like SOHP and then a few sets of behind the neck at the end to burn out...........that way, weight is lighter.........

5 SETS SOHP
4 SETS SIDE LATS - SLOW, HIGH REP, CONTROLED
3 SETS SEATED REAR FLYS
4 SETS SMITH BEHIND BACK SHRUGS
3 SETS OF BEHIND THE NECK OR ARNOLDS
2 SETS OF ROPE PULLS

 

[cwick0]

WHat do your routines look like? I like SOHP and then a few sets of behind the neck at the end to burn out...........that way, weight is lighter.........

5 SETS SOHP
4 SETS SIDE LATS - SLOW, HIGH REP, CONTROLED
3 SETS SEATED REAR FLYS
4 SETS SMITH BEHIND BACK SHRUGS
3 SETS OF BEHIND THE NECK OR ARNOLDS
2 SETS OF ROPE PULLS

Always heavy!

behind the head military - sets of 10 till im tired
seated lateral raises - 4 sets
seated rears - 3-4 sets
upright rows - 3-4 sets of 10 (left arm is tore up so havent done these for some time)
shrugs - barbell or dbs. sets of 10 till im tired

 

[caseygabriel]

My doc told me that doing this exercise by bringing the weight behind the neck can damage the rotator cuff muscles as well as the neck. He also said by keeping the weight in front of the head the shoulder muscles will be targeted more effectively without the strain. I hope this helps.

 

[KillahBee]

I tore my RC and can't even think about behind the neck OHP. If I do them seated, it's always front. But I prefer standing OHP. Much more fun too.

 

[swordfish151]

I tore my RC and can't even think about behind the neck OHP. If I do them seated, it's always front. But I prefer standing OHP. Much more fun too.

In your view...whats the difference between standing and sittting? i've always done them sitting and have more power this way...standing just seems like a strain on my back .. cant seem to get the form down right while standing

 

[KillahBee]

In your view...whats the difference between standing and sittting? i've always done them sitting and have more power this way...standing just seems like a strain on my back .. cant seem to get the form down right while standing

I think you answered it right there - standing puts your core into play more. It may feel a little weird/uncomfortable at first, but I think it has more benefits.

 

[swordfish151]

I think you answered it right there - standing puts your core into play more. It may feel a little weird/uncomfortable at first, but I think it has more benefits.

more benefits?

 

[KillahBee]

more benefits?

meaning in addition to working the shoulders, it also works the core, which is a VERY IMPORTANT part of the body and the training process.

 

[swordfish151]

meaning in addition to working the shoulders, it also works the core, which is a VERY IMPORTANT part of the body and the training process.

I think im going to try standing Presses from now on...start with lighter weight and move up..thaks killah