Exercise tones and strengthens muscles, especially when you're using weights for resistance. Exercises for the shoulders are especially beneficial for developing good posture, releasing tension and increasing blood flow to the upper torso and head. The difference between a basic military press and a behind-the-neck press may seem small, but they each offer different positions, benefits and use of muscles.
Military Press
The military press can be performed with either free weights or a barbell. The arms are bent, wrists held in front of the shoulders at shoulder level, and the lifting move is straight up and over the head. The grip for the overhead military press is closer to the center of the body than for the behind-the-neck press, with the hands close to the shoulders in front of the body.
Body Position
The military press can be performed sitting or standing. When standing, you may want to place one foot slightly ahead of the other for stability and balance, especially as your weight load increases. Keep the lower abdominal muscles pulled inward and exhale while lifting. The behind-the-neck exercise can be performed sitting or standing, but the abs should be pulled in and the back straight during the exercise. It's important to stand or sit in a straight position when performing the behind-the-neck lifting move for spine support.
Behind-the-Neck Press
A behind-the-neck press is most easily accomplished with a weighted barbell. The arms are bent, lifting the barbell over the head to rest on the shoulders behind the neck. The grip for this exercise is wider, with hands placed approximately 5 to 6 inches to the side of the shoulder for better stability and support. When lifting, you need to tilt your body slightly forward so you don't bang the bar against the back of your head, and your arms have a more limited range of motion than with the military-style overhead press. The behind-the-neck press may place additional strain on the rotator cuff muscles of the shoulder joint, so start with low poundage to determine your strength before moving on to larger and heavier weights.
Muscles Worked
The military overhead press and the behind-the-neck press work slightly different muscles. While both work the major muscles in the shoulder such as the anterior or front portion of the deltoid muscles and the lower and middle portion of the trapezius, the military press also works the front portion of the chest muscle called the pectoralis major. It also works the muscles surrounding the clavicle or collar bone. The behind-the-neck press works the supraspinatus muscles, located at the top of the shoulder blades. Both exercises are push-type exercises.
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