Debunking the Controversy

Some gym exercises, such as upright rows and behind-the-neck presses, have long carried a controversial reputation. While experts often label them as risky, the reality is often less about the movement itself and more about the physiological requirements it demands. Many fitness enthusiasts lack the specific mobility and strength thresholds needed to perform these complex lifts safely.


The Professional Perspective on Safety

According to Zach Smith, PT, DPT, and founder of HIDEF Physical Therapy, no movement is inherently dangerous. However, the behind-the-neck press is exceptionally demanding. «The behind-the-neck press requires greater than average mobility of the shoulders to perform correctly. It also puts your neck in an unsafe position during the movement, so caution should be exercised,» Smith notes.


Conversely, Andrew Cisneros, PT, DPT, MS, of Solas Physical Therapy, suggests that the exercise can be highly effective if programmed correctly. «The more I've practiced and seen the benefits of mobility, I feel that this is an excellent functional exercise that stresses the shoulder and rotator cuff muscles while balancing with optimal shoulder mobility,» says Cisneros.


Understanding the Risks

While neither therapist suggests a total ban on the movement, both highlight critical safety concerns:

  • Muscular Fatigue: As the shoulders tire, the tendency to round forward increases, which can compromise the barbell's path and lead to potential impact injuries.
  • Joint Stress: The movement forces the shoulders into end-range horizontal abduction and external rotation. Without sufficient mobility, this places significant strain on the labrum and rotator cuff.

Is It Right for You?

Ultimately, the decision to include this lift depends on your current range of motion and strength. If you possess the necessary overhead mobility, it can be a safe addition to your routine. For those who lack the required flexibility, experts recommend more shoulder-friendly alternatives, such as landmine presses or standard dumbbell overhead presses.


Proper Technique for the Behind-the-Neck Press

If you choose to perform this lift, follow these steps to maintain safety:

  1. Stand with your feet spaced at shoulder width, gripping the barbell slightly wider than your shoulders.
  2. Place the bar across your upper traps, keeping your chest elevated and your core engaged.
  3. Press the bar vertically until your arms reach full extension, ensuring your head remains neutral and avoiding excessive lower back arching.
  4. Lower the weight back to the starting position with a slow, controlled tempo.