behind the neck shoulder presses and upright rows

**yeahbuddy289** · 08-19-2015, 07:07 PM

I have always heard these are terrible for your shoulders so I never do them... But I'm wondering if what I heard wasn't true... Anyone have any input on this?

**numbere** · 08-19-2015, 07:48 PM

IMO behind the neck shoulder press should be in every shoulder routine. It's the best movement for capping the shoulders and making you look wider.

This movement shouldn't be done if you have any shoulder issues. Proper form is very important so that you don't injure yourself.

The safest way I have found to do these is in a rack with the crossmembers set so that the bar is somewhere between your upper and lower earlobe.

If you can't get the crossmembers set correctly then you can set them a bit lower and use your traps in a shrugging motion to push the bar into position and begin the set.

**kelkel** · 08-19-2015, 08:37 PM

Try your upright rows with dumbells, one arm at a time. You'll never go back to a barbell again for them. Great movement.

**ppwc1985** · 08-19-2015, 08:49 PM

What kel said is spot on, I started doing wide dumbbell upright rows and I side caps will be on fire. They are so good I even stopped doing laterals. No need with these in my workouts.

**yeahbuddy289** · 08-19-2015, 08:51 PM

Will do... I'm actually training shoulders tomorrow so I will try the dumbbell upright rows and see how I tolerate behind the neck presses. I do have a bad shoulder but it's been pretty good for a while now... Knock on wood.

**kelkel** · 08-19-2015, 08:53 PM

I hold on to something chest high for stability (think smith machine bar) and just go back and forth from arm to arm with little rest.

**yeahbuddy289** · 08-19-2015, 10:05 PM

What is the advantage of only doing one side at a time? Just more concentration on the one muscle?

**600@50** · 08-20-2015, 08:28 AM

Upright DB rows are great. Just don't get carried away with adding weight or you'll turn it into a trap movement. If you do them one at a time you can angle your torso to really hit the delts. Play around with it and you'll definitely feel a difference. As far as behind the neck shoulder presses go just be extremely careful doing them. If you have any pain or twinges when doing this movement stop. I think they work very well for some and others should avoid behind the neck presses all together. This is something you will need to determine for yourself.

**ppwc1985** · 08-20-2015, 08:39 PM

Gonna try them upright rows one at a time next time.

**kelkel** · 08-21-2015, 08:09 AM

Originally Posted by yeahbuddy289

What is the advantage of only doing one side at a time? Just more concentration on the one muscle?

It allows you to find "your" natural arc of motion as opposed to being stuck with one when you use a barbell.

**bloodchoke** · 08-21-2015, 05:53 PM

Originally Posted by ppwc1985

Gonna try them upright rows one at a time next time.

Me too! I don't have full range of motion in my right shoulder, so upright-rows are weird for me and I probably do fewer than 50 sets of them per year because of it. I'm going to throw these into a kettlebell routine.

**hellomycognomen** · 08-23-2015, 11:32 PM

They are considered traditional exercises and have been passed along since forever.
IMO they both belong in the iron graveyard. They are both high risk, low reward.
Variety is not always a good thing and some exercises are not worth knowing about.
Thats my take on both of them.

**Mitch535** · 08-24-2015, 10:26 AM

I have mixed feelings about the behind the neck press. Personally I avoid it because it irritates my sternocleidomastoid. Certain types of shrugs irritate it as well, so maybe that's just me..

**yeahbuddy289** · 08-25-2015, 03:54 PM

I did these exercises last week for shoulders and didnt feel any pain... still wasnt able to get the muscle sore though. But I worry about tmy bad shoulder. Its been good but I dont want to push my luck.

**Buster Brown** · 08-26-2015, 07:46 PM

Behind the neck shoulder presses belong in a museum! They are dangerous and there are better pressing movements available. Dumbell military seated or standing either one arm at a time or both same goes for seated barbell military to the front or standing. Upright rows have never been a favorite of mine but I do find doing them as a dumbell exercise to be more effective.

**bartman314** · 08-29-2015, 07:29 PM

i can't think of a worse exercises for my highly arthritic shoulder. the closest i come to them is a steep incline with light weights. the clicks and pops even here, and the sense of being on the edge of joint stability are as far as i will push it.

**NACH3** · 08-30-2015, 05:12 PM

Originally Posted by bartman314

i can't think of a worse exercises for my highly arthritic shoulder. the closest i come to them is a steep incline with light weights. the clicks and pops even here, and the sense of being on the edge of joint stability are as far as i will push it.

It's gotta be the worst exercise for your shoulder joint out there hands down! I agree w/Bartman as its gotta be the worst ex for my shoulder as well... I don't have full ROM(not even close) but I can still use the smith on the highest incline(but not straight up) for MP... That's about the only overhead movement I can do(it's harder w/DBs w/my shoulder positioning... So many other exercises to do in order to hit the muscle in/& at the angle needed