A lot of debate has taken place as to whether or not barbell presses behind neck are a safe movement for training shoulders. The effectiveness of the movement cannot be denied – it requires the three heads of the shoulder, along with the triceps, forearms, and upper back, to exert effort. The movement builds mass, no doubt about that. The shoulders are forced to push a heavy weight skyward, and numerous muscle fibers in the upper body are recruited as a result.

Barbell press behind the neck can be an effective movement as long as the bar isn’t lowered too far. This is the position which places an undue amount of stress upon the rotator cuff and deltoid muscles. With most exercises, a full range of motion ensures the highest possible number of muscle fibers is recruited. Partial reps are reserved for failure movements at the tail end of workouts. Barbell presses behind the neck are an exception to this rule. The optimal range of motion is less than the full range of motion. The barbell should be lowered to the ears, and not an inch further.

The amount of weight to be used can influence whether or not an injury occurs. Using a low weight for a high number of repetitions can ensure the joint isn’t exposed to anything too heavy. However, the risk for repetitive stress injuries can occur if you’re using 20 or more repetitions per set. On the other hand, training heavy can lead to injuries, but can also lead to shoulder size, the goal of this movement. A nice mix of low and high weights and repetitions should be used to ensure both the slow-twitch and fast-twitch muscle fibers are being isolated.

Always warm up on shoulder day with a variety of high-rep, extremely-light weight sets to move blood into the shoulder region and properly warm up the shoulder joints and tendons. The barbell press behind the neck should be placed at the beginning of the workout, when the shoulders muscles are at their strongest. Complete two warm-up sets of 10 to 15 repetitions, ensuring a smooth, slow range of motion. This will prepare the joint for the mechanical path you are about to ask it to take, with 135 or more additional pounds.

Above all, always listen to your body when completing barbell presses behind the neck. If you sense any pulling or tugging on the joint, stop immediately. You might be a second away from a torn rotator cuff. Train intelligently and intelligently, and this movement can be a very useful part of your shoulder routine.

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