Why You Should Do BEHIND THE NECK Presses (CAPPED NATTY DELTS!)

Summary

The Behind The Neck (BTN) Press is a powerful yet often misunderstood exercise that can significantly enhance shoulder strength and development. Unlike the standard overhead press, it targets the side delts by starting the movement with the bar directly over the hips. The BTN press strengthens the shoulders in unique ways, improving shoulder mobility and bulletproofing them against injury. With gradual progression and proper form, it can complement the front overhead press, offering well-rounded shoulder development. This exercise is a must-try for anyone looking to build capped delts and functional, strong shoulders.

Takeaways

• 😀 The Behind the Neck (BTN) Press is the most pure overhead press variation, offering a vertical bar path and optimal shoulder engagement.
• 😀 BTN press isolates the shoulders more effectively than the standard overhead press, with minimal involvement of the upper chest.
• 😀 The BTN press emphasizes side deltoid strength, as the elbows are positioned behind the torso, unlike the standard press where the elbows are forward.
• 😀 Contrary to outdated beliefs, the BTN press does not automatically lead to shoulder injuries when performed correctly.
• 😀 Slow progression with light weights and focusing on rep quality is key to safely mastering the BTN press and minimizing injury risk.
• 😀 The BTN press can lead to significantly stronger, more resilient shoulders when performed with an intelligent approach.
• 😀 Mastering the BTN press builds tolerance and strength in a compromised shoulder position, which enhances shoulder function and overall strength.
• 😀 Achieving 85% of your best front overhead press using the BTN press is a great strength goal, signaling full shoulder development.
• 😀 The BTN press complements the front overhead press by building a more well-rounded shoulder strength and size, boosting overall pressing capacity.
• 😀 Regular training with both BTN and front overhead presses will drive each other up over time, contributing to better overall shoulder performance and injury prevention.

Q & A

What makes the behind the neck (BTN) press a superior exercise for shoulder development?

The BTN press is considered superior for shoulder development because it primarily targets the side delts, contributing to well-rounded shoulder strength and capped delts. The bar path remains vertical, and since it starts directly over the hips, it eliminates upper chest involvement, focusing the effort almost entirely on the shoulders.

Why is the BTN press often vilified as a shoulder-destroying exercise?

The BTN press has been vilified due to fears of shoulder injury, largely based on outdated knowledge. The perception was that the movement's position of deep extension, adduction, and internal rotation put undue stress on the shoulder joints, leading to a high risk of injury. However, modern fitness theories suggest the risk can be minimized with proper technique and gradual progression.

What are the key differences between the BTN press and the standard overhead press?

The BTN press differs from the standard overhead press primarily in the starting position of the bar. In the BTN press, the bar starts behind the neck and over the hips, with elbows positioned more to the sides and behind the torso. This contrasts with the front overhead press, where the bar starts in front of the shoulders, and the elbows are pointed forward. The BTN press requires greater activation of the side delts, while the front press emphasizes the front delts.

How does the BTN press help improve shoulder mobility and resilience?

The BTN press helps improve shoulder mobility by conditioning the shoulders in a position of deep extension, adduction, and internal rotation. As practitioners build tolerance and strength in this compromised position, their shoulders become more supple, mobile, and resilient, reducing the likelihood of discomfort or pain during other activities.

What should beginners focus on when starting to incorporate the BTN press into their training?

Beginners should start with very light weights and focus on rep quality. The key is to build strength gradually by increasing the intensity slowly, ensuring that the body adapts to the movement safely. Starting lighter than expected and progressing slowly is crucial for minimizing injury risks and maximizing long-term gains.

What does the phrase 'hair of the dog that bit you' mean in the context of the BTN press?

The phrase refers to the idea that exercises with higher relative risks, like the BTN press, can offer the greatest rewards when approached correctly. By mastering the BTN press, you can strengthen your shoulders in a way that minimizes the injury risk during other, more conventional shoulder exercises, ultimately building greater shoulder resilience.

How does the BTN press complement the standard overhead press?

The BTN press complements the standard overhead press by targeting different areas of the deltoid muscles. The BTN press emphasizes the side delts, while the overhead press targets the front delts. By alternating between the two, you can achieve more balanced shoulder development, as each press variation drives progress in the other.

What is the 'inoculation effect' mentioned in the script?

The inoculation effect refers to the process of gradually adapting to an exercise that might initially present a higher risk. By building strength and tolerance to the BTN press over time, you effectively 'inoculate' your shoulders, making them stronger and more resilient to injury risks in both the BTN press and other shoulder-intensive activities.

What is the recommended goal for advancing in the BTN press?

A good goal is to be able to press 85% of your strict overhead press from behind the neck. This means you should aim to lift nearly the same weight from behind the neck as you do from the front. Achieving this would indicate significant strength and tolerance in the BTN press, allowing for more progression.

How does the BTN press improve functional strength beyond the gym?

The BTN press enhances functional strength by improving shoulder mobility and resilience, making the shoulders more adaptable in real-life situations. This leads to less discomfort during activities like pushing or pulling from compromised positions, as the shoulders become stronger and more capable of handling various physical tasks.