라이브러리로시작 
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운동 라이브러리
Standing Behind Neck Press
A standing barbell overhead press from behind the neck that biases the medial and rear deltoids, chosen by lifters with excellent shoulder mobility who want a more vertical pressing line.
어깨바벨Vertical press
주동근
전면 삼각근측면 삼각근
협응근
삼두상부 승모근전거근코어
장비
바벨
패턴
Vertical press
준비 자세
- 01Set the bar in a rack at upper chest height and take a grip slightly wider than shoulder width.
- 02Duck under the bar and rest it across the upper traps as in a back squat.
- 03Step back with feet hip to shoulder width and brace the trunk.
- 04Confirm you can externally rotate the shoulders enough to press straight up without craning the neck.
수행
- 01Take a breath, brace, and tip the head slightly forward to clear the bar path.
- 02Press the bar straight up from behind the neck until the elbows lock overhead.
- 03Bring the head back to neutral once the bar passes it.
- 04Lower under control to the base of the neck or upper traps, no lower than comfortable, and repeat.
체크포인트
- -Bar travels in a vertical line over the mid foot.
- -Ribs stay down; no excessive lower back arch.
- -Elbows stay under the bar throughout the press.
- -Neck moves minimally, only enough to clear the bar.
흔한 실수
- -Lowering the bar too deep behind the neck and straining the shoulder capsule.
- -Jerking the head forward aggressively on every rep.
- -Arching the lower back to finish heavy reps.
- -Using it without the shoulder external rotation to press pain free.
프로그래밍 노트
- -Use 3 to 4 sets of 5 to 8 reps with loads well below your standard overhead press.
- -Keep 1 to 2 reps in reserve; this is a poor exercise to grind to failure.
- -If mobility is limited, sub the seated Smith version or a standard front press instead.