Step by step instructions, muscle activation and variants for the Band Behind Neck Shoulder Press.
The Band Behind Neck Shoulder Press places a resistance band behind the neck to create a fixed anchor point, allowing you to press both hands upward simultaneously against band tension. This variation effectively targets the anterior and lateral deltoids while requiring no equipment beyond the band itself.
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The Band Behind Neck Shoulder Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.