Neck press
introduction
The neck press is mainly used in various throwing and pushing disciplines in athletics and bodybuilding. However, pressing the neck does not train the trapezoidal muscle that makes up the "bull's neck" in weight training. By stretching the arms over the head, the shoulder muscles work (M. deltoideos) and the arm extensors / triceps (M. triceps brachii). Who targeted the trapezius muscle (Trapezius muscle) would like to exercise should prefer the shoulder raise.
The neck press can be performed as barbell training and dumbbell training, but for beginners it is recommended to perform the movement on a multi press, as the coordination requirements of the neck press are particularly high.
Trained muscles
- Anterior portion of the deltoid muscle (M. deltoideos)
- Arm extensor (M. triceps brachii)
Figure shoulder muscles
Shoulder muscles
- Scapula-hyoid bone muscle -
Omohyoideus muscle - Anterior stair muscle -
Scanelus anterior muscle - Head turner -
Sternocleidomastoid muscle - Collarbone - Clavicle
- Deltoid - M. deltoideus
- Raven bill process upper arm muscle -
Coracobrachialis muscle - Subscapular muscle -
Subscapularis muscle
(second layer) - Two-headed upper arm muscle
(Biceps) - M. biceps brachii - Pectoralis major -
Pectoralis major muscle - Scapula lifter -
(second layer) -
Muscle levator scapulae - Upper bone muscle -
Muscle supraspinatus (second layer) - Scapula bone -
Spina scapulae - Small round muscle -
Muscle teres minor - Subbone Muscle -
Muscle infraspinatus - Large round muscle -
Muscle teres major - Trapezius -
Muscle trapezius - Broad back muscle -
Muscle latissimus dorsi
Rotator cuff
= 4 muscles (7th + 11th + 13th + 14th) -
covered by the deltoid
You can find an overview of all Dr-Gumpert images at: medical illustrations
Description of neck pressure
The neck press is similar to that Bench press. The athlete sits on an almost 90 ° steep training bench, with his feet shoulder-width apart on a second bench. To avoid back pain, the lumbar spine maintains constant contact with the backrest and pushes out of it Hollow back can not. The head is an extension of the spine.
The hands grip the multipress dumbbell bar shoulder width apart. The weight is lifted out of the guide (A training partner helps with maximum strength training) and slowly led to the level of the back of the head.
Attention: if the weight is brought up to the shoulder, the load on the increases Shoulder joint by a multiple.
From this position, the athlete pushes the weight back into the starting position in the concentric phase. In order to keep the strain on the elbow joint as low as possible, the arms should not be fully extended.
The number of repetitions varies depending on the training goal.
