11-29-2018, 10:10 AM
No exercise is dangerous unless performed with very bad form in combination with big weights (AKA ego lifting)
Behind the neck barbell press is a great exercise, BUT you need to start very slow. And by very slow i mean starting by lifting only the barbell (20kg). The problem most people face with BTNBP is that their shoulders have poor mobility either due to slouching in front of a desk or from too much pressing, which leaves their rear/mid delts untrained. It can take up to 3 months before you can safely add weights in BTNBP because you need to build your mobility up, and your "safe points" in order to know when you are going to fail and how you can safely drop the bar without hurting yourself. In the past i did BTNBP with a push-press , nothing happened to my shoulders, and in fact they grew tremendously from it. Just remember,if you want to add this exercise to your routine, start veeeery slow and build your mobility up. This is a great exercise because it removes the upper chest from the equation, and instead places a lot of focus on your delts (mostly rear and side delts) and traps. Also a tip, do it "klokov style" (like Dmitry Klokov) with your hands spread out instead of having them very close to your chest, what i found is that by doing this way you do not put any pressure on your shoulders (probably due to you spreading your lats when your arms are not close to your chest )
Bench dips, another great exercise. Again, you need to start slow in this one too, because you need to learn when you are going to fail the rep and stop (like BTNBP) instead of going to failure. Those exercises are NOT meant to drive your muscles to failure because thats when they can potentially get dangerous (because your body is in a locked position)
Behind the neck lat pulldown is useless exercise, due to a lot of reasons (potentially dangerous, with nothing to provide you in return )
overhead triceup extentions - useless, waste of time. i have never seen someone do it with proper form (i dont even know what the proper form for this exercise is )
Behind the neck barbell press is a great exercise, BUT you need to start very slow. And by very slow i mean starting by lifting only the barbell (20kg). The problem most people face with BTNBP is that their shoulders have poor mobility either due to slouching in front of a desk or from too much pressing, which leaves their rear/mid delts untrained. It can take up to 3 months before you can safely add weights in BTNBP because you need to build your mobility up, and your "safe points" in order to know when you are going to fail and how you can safely drop the bar without hurting yourself. In the past i did BTNBP with a push-press , nothing happened to my shoulders, and in fact they grew tremendously from it. Just remember,if you want to add this exercise to your routine, start veeeery slow and build your mobility up. This is a great exercise because it removes the upper chest from the equation, and instead places a lot of focus on your delts (mostly rear and side delts) and traps. Also a tip, do it "klokov style" (like Dmitry Klokov) with your hands spread out instead of having them very close to your chest, what i found is that by doing this way you do not put any pressure on your shoulders (probably due to you spreading your lats when your arms are not close to your chest )
Bench dips, another great exercise. Again, you need to start slow in this one too, because you need to learn when you are going to fail the rep and stop (like BTNBP) instead of going to failure. Those exercises are NOT meant to drive your muscles to failure because thats when they can potentially get dangerous (because your body is in a locked position)
Behind the neck lat pulldown is useless exercise, due to a lot of reasons (potentially dangerous, with nothing to provide you in return )
overhead triceup extentions - useless, waste of time. i have never seen someone do it with proper form (i dont even know what the proper form for this exercise is )