Strength coach, author, and former competitive strongman Alexander Bromley is challenging one of the most persistent rules in modern lifting culture: that the behind-the-neck press is inherently dangerous.
In a YouTube video, Bromley looks at the history of the exercise, why it fell out of favor, and how lifters can use it to build their shoulders while gradually improving strength and mobility.
Why the Behind-the-Neck Press Became Controversial
Bromley points out that the behind-the-neck press was once a staple among bodybuilders, Olympic lifters, and strength athletes. He highlights lifters including Reg Park, Serge Nubret, Sergio Oliva, Ted Arcidi, and Ed Coan, who incorporated the movement into their training.
The exercise eventually became associated with shoulder injury as corrective exercise culture grew. Bromley argues that recommendations originally aimed at injured athletes were gradually generalized to the wider lifting population.
He also notes that Olympic weightlifters continued performing behind-the-neck variations throughout this period.
“The greats loved themselves some behind-the-neck presses.”
What Makes the Exercise Effective
According to Bromley, the movement offers several advantages for shoulder development. The barbell’s vertical path places greater demands on the deltoids while also involving the traps, rhomboids, and rear delts.
The barbell also allows a deeper pressing position than dumbbells, while providing greater stability. Bromley argues that this combination can make the exercise particularly effective for hypertrophy.
He also believes high-repetition sets can create significant metabolic stress, making the behind-the-neck press a useful shoulder-building movement.
Mobility Matters Before Adding Weight
Bromley does acknowledge that the exercise is not appropriate to load heavily without sufficient mobility.
Someone with limited shoulder movement should not simply force their body into position under a heavy barbell. Instead, he recommends starting with manageable loads and gradually becoming stronger and more comfortable in the required position.
“The thing about strength is that it develops at positions.”
For Bromley, avoiding a vulnerable position does not necessarily make it stronger. Gradual exposure, controlled loading, and appropriate technique can instead help build confidence and stability.
How to Program Behind-the-Neck Presses
Bromley offers several ways to add the movement to a training program. It can be used as a lighter finisher, a secondary overhead pressing variation, or the primary press on a bodybuilding-focused shoulder day.
For more advanced lifters, it can also become a main strength movement with heavier loads and lower repetitions.
He recommends starting light, using controlled repetitions, and increasing the load only after becoming comfortable with the movement.
“Don’t start hitting the gas without a minimum amount of positioning and skill.”
A Different Way to Approach Shoulder Training
Bromley’s argument is not that every lifter must perform behind-the-neck presses. Instead, he challenges the idea that the exercise should automatically be dismissed as dangerous.
Used intelligently, he believes it can provide a demanding combination of shoulder development, mobility, and strength.
About the Author
Jeremiah Oliva
Jeremiah Oliva is a writer passionate about fitness, sports, and active living. He has experience in songwriting and managing content and social media for online radio and magazine platforms.
He covers HYROX, CrossFit®, and competitive fitness, with a focus on performance, mindset, and athlete development.
Outside of writing, Jeremiah trains in boxing, cycles, explores the outdoors with his kids, and plays the guitar.
