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Gironda Neck PressPlease note that in the linked photo, Cajin is using a full grip. This not the way that Vince recommended that you do the exercise...he preferred a thumb free or "false" grip. Whenever you use a false grip, you are assuming a certain amount of risk of the bar rolling out of your grasp. A full, thumb wrap grip is safer...but it activates the forearm. A thumb free grip does not. It's your informed choice. While we're waiting for the photo bugs from the recent change to be worked out - here is a description of the neck press: Bar gripped with a wide grip (nearly collar to collar,) using a thumb free grip. The bar is lowered slowly and with great control to the base of the neck, while keeping the elbows as wide as comfort allows. It is then pressed to lockout or nearly so. This movement requires a reduced weight and mental focus to really make it work the pectorals. You have to envision the pecs contracting and pulling your hands together and up, rather than you pushing the weight up. Also, make sure that you retract the shoulder blades and try to pinch them together, when you assume your position on the bench. Additional points are: Vince recommended that you lie on the bench with your feet in the air, your knees bent and your ankles crossed. I strongly disagree with this...it is a very unstable position that relies too heavily on balance. If you want the same effect (not necessary, BTW) scoot down the bench a bit, place your feet on the ground and then rise up on the toes...this prevents any meaningful assist from the legs...which is what Vince was after. A super wide grip is not necessary and is kinder to your shoulders. But the upper arm and forearm should form a ninety degree angle when the upper arm is parallel to the floor. This movement may also be done rather well using the dreaded "Smith Machine" as Cajin demonstrates. Wicked Willie  Last edited by Wicked Willie. Contributors: Wicked Willie and Wicked Willie |