BNP form question. Opinions welcome.

**Chicagotarsier** · 04-17-2014, 04:40 AM

Behind Neck Press.

Changed location and current gym only has a smith machine for full bar workouts. Before the gym change I did BNP standing with decent weight. Now I sit with back support and press.

Any input on where the optimal location for the bar to fall when you are on a Smith?

Currently it hits on the back support that is right at the knob at the back of the neck but about an inch behind it. No real pain but a much more solid burn ...with a fairly decent reduction in weight required to perform 10 reps. Before the bar fell ON the knob of the neck.

Any opinions or feedback?

**Schwarzenegger** · 04-17-2014, 10:32 AM

Originally Posted by Chicagotarsier

Behind Neck Press.

Changed location and current gym only has a smith machine for full bar workouts. Before the gym change I did BNP standing with decent weight. Now I sit with back support and press.

Any input on where the optimal location for the bar to fall when you are on a Smith?

Currently it hits on the back support that is right at the knob at the back of the neck but about an inch behind it. No real pain but a much more solid burn ...with a fairly decent reduction in weight required to perform 10 reps. Before the bar fell ON the knob of the neck.

Any opinions or feedback?

I go to about the base of the skull with the bar but I also have long arms and tight shoulders so less range. If i go further I risk injury cuz of my shoulders. I haven't tried an inch behind tho it sounds like it would work better

Sounds like u have more flexibility in ur shoulders. If ur not feeling pain that low then stick with it. Be careful with poundage in case u tweak it at a vulnerable low position tho

**Tanner Chambers** · 04-17-2014, 09:15 PM

Also, be careful with going to deep below 90 degree elbows. Ask guys with rotator cuff injuries, not fun.

**Chicagotarsier** · 04-17-2014, 11:35 PM

Thanks guys I appreciate it. I am staying low weight on the shoulders the remainder for the year to build the base for my first real cycle next year. I do not want injury from going too fast or hard.

When I do the inch behind the neck the weight is about half my normal BNP but the pump and workout burn is 3-4x the norm.