Over the past few years I have started to hear reports that the behind-the-neck shoulder press is dangerous and is best to sack it off from your workout. In this article I will give you the pros and cons of this technique and delve into the reasons why this movement is increasingly becoming a dinosaur.
Ok, so first here’s my story and my background on the BNSP…
The Wheely Bin?!
This used to be a staple move for me to perform some 20 years ago as I felt that it completed my shoulder workout. Later I will explain why. I knew that the range in which I was exposing my rotator cuffs was putting them under extra stress, yet I continued to perform them with good results (no apparent injury with trapezius and rear delt hypertrophy).
But I did sustain an injury about 10 years ago which had nothing to do with any exercise in the gym. During my weekly task of putting the wheely bin out at home I grabbed the handle to pull it down the garden path. The wheely bin was obviously heavier than I had anticipated and as I pulled the handle the bin stayed in place. I heard a tear come from my rotator cuff. My fault of course as I hadn’t made a full assessment of the load I wanted to move. It was late, I was tired and my Homer Simpson pyjamas weren’t the height of fashion for the neighbors to see. I wanted the job done quickly. Doh!
Take Injury Rehab Seriously
Fortunately, I knew how to repair such an injury as I have lots of experience in doing so. I continued to train, but I left out any techniques that could damage it further. That included the BNSP. In fact anything that involved lifting above the head was dealt with extreme care. The amount of injuries that I see from gym goers that don’t heal or get worse is saddening. Injury rehabilitation is a skill that too many people aren’t prepared to pay for. I don’t enjoy having to pay for a car mechanic when my car is knackered, but I appreciate and enjoy the benefits of doing so.
There’s no denying that a BNSP is very beneficial in hitting the rear delts like no other press. And to train muscle groups equally without creating an imbalance then it should remain a useful technique to perform. However, consider using a lighter barbell or even using a Smith machine to keep your movement flush.
The Bottom Line…
Any exercise can cause injury if it is performed incorrectly. And sometimes you get unlucky. Injury occured even with impeccable form. There are instances where I would not prescribe a BNSP to my clients but I know their abilities and past injuries so, although I am a PT, I am not your PT. So if you have poor shoulder mobility it is likely that this is not an exercise that you should be doing without support and advice from a professional who knows you.
Thanks for reading! If you enjoy my content take a look on my home page for gym advice and motivation.
Shay.
Never Give Up PT 