Stick Standing Behind-Neck Press
Improve shoulder mobility with the Stick Standing Behind-Neck Press. Enhance posture and flexibility safely with this exercise!
The Stick Standing Behind-Neck Press is a compound exercise that mainly works the chest and triceps, with help from the shoulders. You'll need: stretching stick.
Required Equipment
Stick Standing Behind-Neck Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Chest (pectoralis major, sternal head); Front Shoulder (anterior deltoid)
Stick Standing Behind-Neck Press Variations and Alternatives
How to do the Stick Standing Behind-Neck Press
Starting Position:
Stand with your feet shoulder-width apart for stability.
Hold the stick with both hands, palms facing forward.
Position the stick behind your neck, resting it on your upper back, just below your neck.
Ensure your grip is comfortable, with your hands slightly wider than shoulder-width apart.
Body Positioning:
Keep your chest up and your back straight to maintain good posture.
Engage your core by tightening your abdominal muscles.
Your elbows should be pointing downwards, aligned with your body.
Movement:
Slowly press the stick upwards by extending your arms overhead.
Keep your elbows slightly bent and avoid locking them at the top of the movement.
Keep the stick close to your head as you press it up.
Aim to fully extend your arms without losing your posture.
Lowering the Stick:
Gradually lower the stick back to the starting position behind your neck.
Control the movement to prevent any jerky motions.
Repetitions:
Perform 8-12 repetitions, depending on your fitness level.
Rest for 30-60 seconds between sets.
Tips:
Start with a light stick to master the movement before adding any weight.
Focus on maintaining a steady pace and controlled movements throughout the exercise.
If you experience any discomfort, reduce the range of motion or take a break.
Stick Standing Behind-Neck Press FAQs
What muscles does the Stick Standing Behind-Neck Press work?
The Stick Standing Behind-Neck Press mainly works the chest and triceps, with help from the shoulders. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Stick Standing Behind-Neck Press?
Stretching stick.
Is the Stick Standing Behind-Neck Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Stick Standing Behind-Neck Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Stick Standing Behind-Neck Press variations and alternatives?
Similar exercises include the Bodyweight Standing T-Spine Press, Behind-Neck Push-Press, Stick Lunge with Overhead Raise Stretch and Stick Pass Around Stretch.
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