Are behind the neck presses bad for you?
Behind the neck presses, a popular exercise among weightlifters, have long been a subject of debate in the fitness community. While many enthusiasts swear by their effectiveness in building muscle mass and strength, others argue that these exercises can be detrimental to your health. In this article, we will explore the potential risks and benefits of behind the neck presses and help you make an informed decision about whether they are suitable for your workout routine.
Risks of Behind the Neck Presses
One of the primary concerns with behind the neck presses is the risk of injury. When performing this exercise, the barbell is lifted behind the neck, which can place undue stress on the cervical spine. This can lead to several issues, including:
1. Strain on the Cervical Spine: The neck is not designed to bear the weight of heavy loads, and behind the neck presses can cause strain on the muscles and ligaments surrounding the cervical spine.
2. Disc Damage: The repeated stress on the discs in the neck can lead to disc herniation or degeneration, resulting in pain and discomfort.
3. Shoulder Impingement: The movement can also cause impingement of the rotator cuff tendons in the shoulder joint, leading to pain and decreased range of motion.
Benefits of Behind the Neck Presses
Despite the risks, some individuals may still find behind the neck presses beneficial. Here are a few potential advantages:
1. Muscle Building: This exercise can target the triceps, shoulders, and upper back muscles effectively, contributing to muscle growth.
2. Increased Strength: Behind the neck presses can help you build strength in the upper body, particularly the shoulders and triceps.
3. Variety in Workout Routine: Incorporating behind the neck presses into your workout can provide variety and challenge your muscles in different ways.
Alternatives to Behind the Neck Presses
If you are concerned about the risks associated with behind the neck presses, there are several alternative exercises you can try:
1. Overhead Press: This exercise can provide similar benefits without the risk of neck strain.
2. Dumbbell Press: Using dumbbells instead of a barbell can allow for better control and reduce the risk of injury.
3. Incline Press: Performing the overhead press on an incline can place less stress on the neck and shoulders.
Conclusion
In conclusion, behind the neck presses are not inherently bad for you, but they do come with potential risks. If you choose to include this exercise in your workout routine, it is essential to prioritize proper form, use appropriate weights, and listen to your body. If you experience pain or discomfort during or after the exercise, it is best to consult with a fitness professional or healthcare provider. Remember, there are many alternative exercises that can provide similar benefits without the risks associated with behind the neck presses.
