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Press-Behind-Neck PBNPRESS-BEHIND-NECK (PBN) Taken from Dave Draper's book, Brother Iron, Sister Steel PBN is similar to the military press except the starting position is from the shoulders, bar behind the neck. A suggestion here is to sit before the bar in its racked position. (You do have racks, don’t you?) Grasp the bar with reasonable shoulder allowance, duck your head under the bar, shift forward settling bar on your shoulders and sit upright. Now proceed to press the bar straight overhead and lower to a point somewhere even with your ears and repeat. Keep your head in its natural posture, not compromising the neck to perform the movement. That is, don’t project your head forward with your neck under resistance; the bar needs to track further back. This may be a chiropractor’s nightmare, but it sure is popular. Same with chins and pulldowns behind the neck. 911. These work that network of muscle throughout the upper back and shoulder carriage. Contract with fierceness — posterior and lateral deltoid, the spinatus, triceps tie-in. Last edited by Laree. Contributors: |