Behind The Back Press Will Transform Your Body — Key Takeaways
Start behind-the-neck press with a wide grip using just a stick, then isolate wrist torque tolerance and external rotation on a bench with a barbell before adding load.
Key takeaways
Wide grip makes behind-neck press accessible to anyone; close grip demands high external rotation
Wide grip makes behind-neck press accessible to anyone; close grip demands high external rotation
- Wide grip reduces external rotation demand — analogous to wide-grip squats used by lifters with limited shoulder mobility.
- Torque from insufficient external rotation transfers to wrists; wide grip minimizes this stress.
Train external rotation in the exact position the target movement demands, not just generic angles
Train external rotation in the exact position the target movement demands, not just generic angles
- Lying on a bench with a barbell, performing external rotation through full range, mirrors the bottom position of the behind-neck press.
- Generic side-lying ER work won't transfer as well — angle specificity is the key variable.
Isolate and strengthen each weak link before loading the full compound movement
Isolate and strengthen each weak link before loading the full compound movement
- Wrist torque tolerance was built by holding the bottom position and actively resisting rotation before adding load.
- Treat complex movements like car repair: fix each component separately, then integrate.
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In this video
- 1mWhy the Behind-the-Back Press Looks Dangerous
- 2mWrist Torque and How to Start the Movement Safely
- 3mIsolating Weak Points: Wrists and External Rotation
- 4mBreaking Awkward Movements into Components
“If you're lacking external rotation, the torque then needs to go somewhere else. So then it's going to go into the wrist.”
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