Neck Press

Form sequence

1. 01 · start

   Lie back on a flat bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position.

2. 02 · lower

   As you breathe in, come down slowly until you feel the bar on your neck.

3. 03 · press · Key step

   After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up).

4. 04 · repeat

   Repeat the movement for the prescribed amount of repetitions.

5. 05 · finish

   When you are done, place the bar back in the rack.