The Shocking Truth About Military Press vs. Behind the Neck: Which One is Right for You?

The military press and behind-the-neck press are two popular exercises for building shoulder strength and size. Both exercises target the same muscle groups, but they differ in their mechanics and potential risks. So, which one is better?

This blog post will delve into the nuances of each exercise, comparing their advantages, disadvantages, and safety considerations. By understanding the differences between military press vs behind the neck, you can make informed decisions about which exercise best suits your fitness goals and individual needs.

Understanding the Mechanics

Military Press

The military press is a compound exercise that involves pressing a barbell or dumbbells straight overhead from a standing position.

• Starting Position: Stand with feet shoulder-width apart, holding the barbell or dumbbells at shoulder height with an overhand grip.
• Movement: Press the weight straight up, keeping your elbows slightly bent, until your arms are fully extended overhead. Lower the weight back to the starting position in a controlled manner.

Behind-the-Neck Press

The behind-the-neck press is also a compound exercise that involves pressing a barbell or dumbbells overhead, but the weight is positioned behind the head.

• Starting Position: Stand with feet shoulder-width apart, holding the barbell or dumbbells behind your head with an overhand grip.
• Movement: Press the weight straight up, keeping your elbows slightly bent, until your arms are fully extended overhead. Lower the weight back to the starting position in a controlled manner.

Advantages of the Military Press

The military press offers several advantages over the behind-the-neck press:

• Improved Shoulder Mobility: The military press encourages a wider range of motion, promoting shoulder mobility and flexibility.
• Reduced Risk of Injury: By keeping the weight in front of the body, the military press reduces the strain on the rotator cuff muscles and minimizes the risk of shoulder impingement.
• Enhanced Core Strength: The military press requires greater core stability to maintain balance and control the weight throughout the movement.
• Versatility: The military press can be performed with a variety of equipment, including barbells, dumbbells, and machines, allowing for flexibility in training.

Advantages of the Behind-the-Neck Press

While the military press is generally considered safer and more beneficial, the behind-the-neck press also has its advantages:

• Increased Shoulder Strength: The behind-the-neck press targets the posterior deltoid muscles (the back of the shoulder) more effectively, leading to increased strength in this area.
• Enhanced Upper Body Coordination: The behind-the-neck press requires greater coordination and control to maintain balance and prevent the weight from falling forward.
• Improved Flexibility: Regular behind-the-neck press can improve shoulder flexibility and range of motion, particularly for those with tight shoulders.

Disadvantages of the Behind-the-Neck Press

Despite its potential benefits, the behind-the-neck press comes with several disadvantages:

• Increased Risk of Injury: The behind-the-neck press puts significant stress on the rotator cuff muscles and can increase the risk of impingement, tears, and other shoulder injuries.
• Limited Range of Motion: The behind-the-neck press restricts the range of motion compared to the military press, potentially limiting shoulder mobility and flexibility.
• Increased Spinal Stress: The behind-the-neck press can put extra strain on the cervical spine (neck), potentially leading to discomfort and pain.

Safety Considerations

The behind-the-neck press is generally considered a higher-risk exercise compared to the military press. Here are some key safety considerations:

• Proper Form: Maintaining proper form is crucial to prevent injuries. Ensure your elbows are slightly bent throughout the movement, and avoid hyperextending your back.
• Warm-Up: Thoroughly warm up your shoulders and rotator cuff muscles before attempting the behind-the-neck press.
• Start Light: Begin with lighter weights and gradually increase the load as you gain strength and confidence.
• Listen to Your Body: Pay attention to any pain or discomfort. If you experience any pain, stop the exercise immediately and consult a healthcare professional.

When to Choose Each Exercise

The best choice between the military press and behind-the-neck press depends on your individual goals, experience level, and physical limitations.

• Military Press: If you are a beginner or have any shoulder issues, the military press is a safer and more effective option for building shoulder strength and size.
• Behind-the-Neck Press: If you are an experienced lifter with healthy shoulders, you might consider incorporating the behind-the-neck press into your routine to target the posterior deltoid muscles and enhance upper body coordination.

Alternatives to the Behind-the-Neck Press

If you are concerned about the risks associated with the behind-the-neck press, consider these alternative exercises that target the same muscle groups:

• Dumbbell Lateral Raises: This isolation exercise targets the lateral deltoid muscles, responsible for shoulder abduction (raising the arm to the side).
• Rear Delt Flys: This exercise targets the posterior deltoid muscles, responsible for shoulder extension (moving the arm backward).
• Face Pulls: This exercise targets the rear deltoid and upper back muscles, promoting shoulder stability and improving posture.

The Verdict: Military Press Reigns Supreme

While the behind-the-neck press offers potential benefits, the military press is generally considered a safer and more effective exercise for building shoulder strength and size. It promotes shoulder mobility, reduces the risk of injury, and enhances core strength.

However, if you are an experienced lifter with healthy shoulders and seek to target the posterior deltoid muscles, incorporating the behind-the-neck press into your routine with proper form and safety precautions might be beneficial.

Questions You May Have

1. Can I switch between the military press and behind-the-neck press in my workout routine?

It’s generally not recommended to switch between these exercises in the same workout. The behind-the-neck press can increase the risk of shoulder impingement, especially if you’re not accustomed to it. It’s best to choose one exercise and focus on mastering proper form before incorporating the other.

2. Is the behind-the-neck press suitable for everyone?

No, the behind-the-neck press is not suitable for everyone. It’s generally not recommended for beginners or those with shoulder injuries or limitations. It’s crucial to consult a qualified fitness professional before attempting this exercise.

3. What are some tips for performing the military press safely and effectively?

• Warm up thoroughly before starting the exercise.
• Maintain proper form throughout the movement, keeping your elbows slightly bent and your back straight.
• Start with a weight you can handle comfortably and gradually increase the load as you get stronger.
• Listen to your body and stop the exercise immediately if you experience any pain.

4. Can I use the behind-the-neck press to improve my bench press?

While the behind-the-neck press targets similar muscles to the bench press, it’s not a direct substitute. The bench press focuses primarily on the chest and triceps, while the behind-the-neck press emphasizes the shoulders.

5. What are some other exercises that can help improve shoulder health?

In addition to the military press, other exercises that can help improve shoulder health include:

• Rotator cuff exercises: These exercises target the muscles that stabilize the shoulder joint.
• Scapular retractions: These exercises strengthen the muscles that retract the shoulder blades, promoting good posture and shoulder stability.
• Shoulder stretches: Regularly stretching the shoulder muscles can improve flexibility and range of motion.