Muscle Group: Shoulders

This is an old-school exercise. Most of the bodybuilders in the early days did more Behind the Neck Pressing than Military Pressing. However, this can be a dangerous exercise to the health of your neck and rotator cuffs. Here we train the front and side deltoids. There is also a benefit to the rear delts and triceps to a lesser extent.

You can either do these presses standing or seated, the latter is a stricter movement. Lift the barbell overhead and set it down on your shoulders behind your head.

Press the weight straight up and then lower it again, slowly, keeping your elbows as far back as possible during the exercise.

Note: You should try and have a spotter on this exercise since it can be awkward. This is definitely a favourite of many hardcore bodybuilders because of its ability to incorporate all three heads of the deltoids so effectively.