If you're looking to build a stronger, more muscular upper body, the back military press should be a key exercise in your strength training routine. It's a powerhouse move, demanding not only your shoulders, but also engaging your upper back, triceps, and core for stability. This article will provide a step-by-step military press tutorial on how to correctly perform the back military press to maximize its effectiveness and minimize injury risk.
Why the Back Military Press?
The back military press, also known as the "behind the neck press," is a variation of the traditional military press. It requires the individual to press the weight up and back, behind the neck. This variation adds an additional level of difficulty to the exercise, thereby promoting more significant muscle growth and strength in the shoulders and upper back.
However, it's vital to perform this exercise correctly to avoid unnecessary strain on your neck and shoulders. Therefore, we have created this tutorial to guide you through the process in detail.
Proper Equipment for the Back Military Press
Before we begin, it's essential to have the right equipment. You will need:
A barbell: The weight will depend on your current strength level.
A squat rack or power rack: This is to safely rack and unrack the barbell.
Weight plates: To adjust the weight as you get stronger.
Step-by-Step Back Military Press Tutorial
- Step 1: Setting up
Stand in the rack with your feet shoulder-width apart. Reach up and grasp the barbell with a wider-than-shoulder-width grip, palms facing forward. The barbell should be resting on the muscles on the upper part of your back, not on your neck.
- Step 2: Unracking the Bar
Brace your core and lift the bar off the rack by straightening your legs. Take one or two steps back to clear the rack.
- Step 3: Performing the Lift
Push the bar upwards and slightly back, allowing it to move in a straight line. Keep your core engaged and maintain a slight bend in your knees to prevent your back from arching. Continue to press up until your arms are fully extended.
- Step 4: Lowering the Bar
Lower the barbell down slowly in the same slightly backward path, keeping control of the movement. Aim to lower the bar to the starting position, just below the base of the skull.
- Step 5: Repeating the Exercise
Repeat for your desired number of reps, always maintaining control of the barbell and moving in a steady, controlled manner.
Common Mistakes to Avoid
Ensure that the bar does not rest on the neck as it can cause injury. Avoid overextending your lower back during the press, and make sure to keep your core engaged. Lastly, do not rush the movements. Slow, controlled motions are essential for safety and efficacy.
Unlock Your Power
The back military press is an excellent exercise to incorporate into your strength training regimen for significant upper body development. By following our step-by-step tutorial and avoiding common mistakes, you can effectively perform this powerful exercise and reap its numerous benefits.
Are you ready to unlock your power? Check out our high-quality barbells here and start your back military press journey today. Remember, consistency is key. Every step counts in this journey to a stronger you. Happy lifting!