BTN press

Purpose

• excellent shoulder mobility and development exercise
• emphasizes front delts under stretch, with a bit of lateral delts
• builds overhead strength with unique shoulder position

Execution

Sit on a bench with back support or stand with feet shoulder-width apart. Unrack the barbell and position it behind your neck, resting on your traps. Grip the bar with hands wider than shoulder-width apart. Brace your trunk.

• press the bar directly upward from behind your neck
• keep your elbows under the bar throughout the movement
• fully extend your arms at the top position
• lower the bar with control back to your traps
• maintain a stable trunk throughout the movement

This movement requires good shoulder mobility. Start with lighter weights to adapt your shoulders to the unique position.