Lie back on a flat bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position.
As you breathe in, come down slowly until you feel the bar on your neck.
After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up).
Repeat the movement for the prescribed amount of repetitions.
When you are done, place the bar back in the rack.
Caution:
It is imperative that if you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.
For obvious reasons you need to be in full control of the barbell at all times.
May 27, 2011 4:42 PM:
I start using this exercise and it hurts my neck and shoulder for 10 day and still
I don’t recommend this exercise at all, but you can use it if you are a professional and using a light weight
I start using this exercise and it hurts my neck and shoulder for 10 day and still
I don’t recommend this exercise at all, but you can use it if you are a professional and using a light weight -See Less
Mar 2, 2011 1:42 PM:
People say that this exersise damages you shoulders, but personally I don't think the risk is anymore than your standard bench. Just make sure you've got you're form right.
People say that this exersise damages you shoulders, but personally I don't think the risk is anymore than your standard bench. Just make sure you've got you're form right. -See Less
May 22, 2010 9:17 PM:
I tried this exercise for the first time on my last chest day, and WOW!! I couldn't believe how difficult and challenging it was! I heeded the advice of the guide and used only the weight of the bar (I can usually comfortably press 140 for 8-10 repititons),but with the weight of the bar alone for...+See More
I tried this exercise for the first time on my last chest day, and WOW!! I couldn't believe how difficult and challenging it was! I heeded the advice of the guide and used only the weight of the bar (I can usually comfortably press 140 for 8-10 repititons),but with the weight of the bar alone for this exercise I could only perform 16 repititons! I could really feel the upper fibers of my chest while performing this exercise (WAY more so than I ever had on any decline press). I would definitely advise beginners NOT to attempt this exercise, with or without a spotter. Here's what I learned in order to execute this exercise properly:
1. You will have to experiment with different width grips on the bar...shoulder width apart did not work well for me. I had to use a grip well outside of my shoulders in order to keep the bar balanced. Balance of the bar is challenged much greater in this type of press.
2. Don't let your shoulders pull too far down and back on the negative (downward motion). You will be tempted to allow this to happen because your shoulders are going to want to assist in supporting the weight of the bar (big time!). Don't allow this to happen...when you feel your shoulders pulling down too far, press the bar back up using your chest.
3. I can usually perform my strength training exercises very smoothly and with a lot of control, but NOT for this one! I had to use power to press the bar on this exercise...be sure not to lock your arms out at the top of the exercise. I found myself doing this once or twice when using a bit of force. Be really careful to keep your elbows soft at the top.
Overall, I thought this exercise was EXCELLENT for hitting all of the muscle fibers of the chest (though very challenging). I would highly recommend it for all intermediate to advanced exercisers. :]-See Less
Feb 9, 2010 1:52 PM:
VINCE GIRONDA! Bodybuilding legend. If you don't know him, CHECK HIM OUT. This is teh best exercise for chest development and symmetry. But I also agree if you are a beginner do not do this unless you have a spotter or use a light weight to begin with to get used to this movement.
VINCE GIRONDA! Bodybuilding legend. If you don't know him, CHECK HIM OUT. This is teh best exercise for chest development and symmetry. But I also agree if you are a beginner do not do this unless you have a spotter or use a light weight to begin with to get used to this movement.-See Less
Nov 3, 2009 10:07 AM:
I've never done this exercise but from watching the video I would definitely not recommend it for beginners (unless you have a spotter). It would not take very much weight to hurt your neck in this position. If it is something you have done before and feel it has helped your progress in training, then...+See More
I've never done this exercise but from watching the video I would definitely not recommend it for beginners (unless you have a spotter). It would not take very much weight to hurt your neck in this position. If it is something you have done before and feel it has helped your progress in training, then by all means have at it.-See Less
Feb 9, 2010 1:52 PM:
VINCE GIRONDA! Bodybuilding legend. If you don't know him, CHECK HIM OUT. This is teh best exercise for chest development and symmetry. But I also agree if you are a beginner do not do this unless you have a spotter or use a light weight to begin with to get used to this movement.
VINCE GIRONDA! Bodybuilding legend. If you don't know him, CHECK HIM OUT. This is teh best exercise for chest development and symmetry. But I also agree if you are a beginner do not do this unless you have a spotter or use a light weight to begin with to get used to this movement.-See Less
Nov 3, 2009 10:07 AM:
I've never done this exercise but from watching the video I would definitely not recommend it for beginners (unless you have a spotter). It would not take very much weight to hurt your neck in this position. If it is something you have done before and feel it has helped your progress in training, then...+See More
I've never done this exercise but from watching the video I would definitely not recommend it for beginners (unless you have a spotter). It would not take very much weight to hurt your neck in this position. If it is something you have done before and feel it has helped your progress in training, then by all means have at it.-See Less
May 27, 2011 4:42 PM:
I start using this exercise and it hurts my neck and shoulder for 10 day and still
I don’t recommend this exercise at all, but you can use it if you are a professional and using a light weight
I start using this exercise and it hurts my neck and shoulder for 10 day and still
I don’t recommend this exercise at all, but you can use it if you are a professional and using a light weight -See Less
Mar 2, 2011 1:42 PM:
People say that this exersise damages you shoulders, but personally I don't think the risk is anymore than your standard bench. Just make sure you've got you're form right.
People say that this exersise damages you shoulders, but personally I don't think the risk is anymore than your standard bench. Just make sure you've got you're form right. -See Less
May 22, 2010 9:17 PM:
I tried this exercise for the first time on my last chest day, and WOW!! I couldn't believe how difficult and challenging it was! I heeded the advice of the guide and used only the weight of the bar (I can usually comfortably press 140 for 8-10 repititons),but with the weight of the bar alone for...+See More
I tried this exercise for the first time on my last chest day, and WOW!! I couldn't believe how difficult and challenging it was! I heeded the advice of the guide and used only the weight of the bar (I can usually comfortably press 140 for 8-10 repititons),but with the weight of the bar alone for this exercise I could only perform 16 repititons! I could really feel the upper fibers of my chest while performing this exercise (WAY more so than I ever had on any decline press). I would definitely advise beginners NOT to attempt this exercise, with or without a spotter. Here's what I learned in order to execute this exercise properly:
1. You will have to experiment with different width grips on the bar...shoulder width apart did not work well for me. I had to use a grip well outside of my shoulders in order to keep the bar balanced. Balance of the bar is challenged much greater in this type of press.
2. Don't let your shoulders pull too far down and back on the negative (downward motion). You will be tempted to allow this to happen because your shoulders are going to want to assist in supporting the weight of the bar (big time!). Don't allow this to happen...when you feel your shoulders pulling down too far, press the bar back up using your chest.
3. I can usually perform my strength training exercises very smoothly and with a lot of control, but NOT for this one! I had to use power to press the bar on this exercise...be sure not to lock your arms out at the top of the exercise. I found myself doing this once or twice when using a bit of force. Be really careful to keep your elbows soft at the top.
Overall, I thought this exercise was EXCELLENT for hitting all of the muscle fibers of the chest (though very challenging). I would highly recommend it for all intermediate to advanced exercisers. :]-See Less
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of people found this tip helpful
Tip: Neck Press
May 27, 2011 4:42 PM: I start using this exercise and it hurts my neck and shoulder for 10 day and still
I don’t recommend this exercise at all, but you can use it if you are a professional and using a light weight
of people found this tip helpful
Tip: Neck Press
Mar 2, 2011 1:42 PM: People say that this exersise damages you shoulders, but personally I don't think the risk is anymore than your standard bench. Just make sure you've got you're form right.
of people found this tip helpful
Tip: Neck Press
May 22, 2010 9:17 PM: I tried this exercise for the first time on my last chest day, and WOW!! I couldn't believe how difficult and challenging it was! I heeded the advice of the guide and used only the weight of the bar (I can usually comfortably press 140 for 8-10 repititons),but with the weight of the bar alone for...+See More
of people found this tip helpful
Tip: Neck Press
Feb 23, 2010 4:26 AM: iti like this set
of people found this review helpful
Review: Neck Press
Feb 23, 2010 4:25 AM: it is good
of people found this review helpful
Review: Neck Press
Feb 9, 2010 1:52 PM: VINCE GIRONDA! Bodybuilding legend. If you don't know him, CHECK HIM OUT. This is teh best exercise for chest development and symmetry. But I also agree if you are a beginner do not do this unless you have a spotter or use a light weight to begin with to get used to this movement.
of people found this review helpful
Review: Neck Press
Nov 3, 2009 10:07 AM: I've never done this exercise but from watching the video I would definitely not recommend it for beginners (unless you have a spotter). It would not take very much weight to hurt your neck in this position. If it is something you have done before and feel it has helped your progress in training, then...+See More