front and side delt builder pressed from behind your neck, loaded and
progressed as a press in its own right
the bar goes straight up instead of around your head, so the path is shorter
and the delts start in more external rotation and more stretch
the wider grip brings the side delts in further than a front press does
Execution
Sit on a bench with back support or stand with your feet shoulder-width apart.
Unrack the bar and rest it behind your neck on your traps. Grip it wider than
shoulder-width. Brace your trunk.
press the bar straight up from behind your neck
keep your elbows under the bar the whole way
lock out with the bar over the middle of your shoulders
lower it under control back to your traps
reset on your traps before the next rep
Overhead range is the gate here, not the load. Start with an empty bar and work
up incrementally as the position becomes comfortable. If you cannot get the bar
behind your neck without leaning forward, run a front press until you can.
Purpose
front and side delt builder pressed from behind your neck, loaded and
progressed as a press in its own right
the bar goes straight up instead of around your head, so the path is shorter
and the delts start in more external rotation and more stretch
the wider grip brings the side delts in further than a front press does
Execution
Sit on a bench with back support or stand with your feet shoulder-width apart.
Unrack the bar and rest it behind your neck on your traps. Grip it wider than
shoulder-width. Brace your trunk.
press the bar straight up from behind your neck
keep your elbows under the bar the whole way
lock out with the bar over the middle of your shoulders
lower it under control back to your traps
reset on your traps before the next rep
Overhead range is the gate here, not the load. Start with an empty bar and work
up incrementally as the position becomes comfortable. If you cannot get the bar
behind your neck without leaning forward, run a front press until you can.