Both pre-neck massage and post-neck massage are methods to exercise the deltoid muscle of the shoulder, but the emphasis is different. The front neck massage of barbell mainly acts on the front bundle of deltoid muscle, and the back neck massage falls on the back bundle of deltoid muscle, so the exercise has its own emphasis.

In fact, if you compare them carefully, you will find the answer you need. Let's have a look. Similarities and differences between the two movements.

Neck push back:

There are sitting posture and standing posture, generally using sitting posture, which is not only stable and safe, but also more focused on deltoid muscle. The gym can be done on Smith machine.

This is a comprehensive muscle exercise. The muscles involved include shoulder and back, and the exercise of shoulder muscles involves almost three bundles: front, middle and back. Because the weight of barbell falls on different shoulder muscles, generally speaking, it is mainly aimed at the deltoid muscle in the middle back, especially the back. It's better to use this action as an auxiliary action of deltoid posterior bundle practice, not as a main exercise.

Target muscle group: posterior deltoid muscle bundle

Neck back barbell pressing will transfer some weight to your latissimus dorsi, teres major, infraspinatus, trapezius and other upper back muscles.

Precautions:

1, when push-ups, in order to focus on exercising deltoid and upper back muscles, elbow joints of both hands should be opened to both sides (as far as possible). Always keep your upper body in a straight posture, and don't rely on the power of upper body swing or trunk flexion and extension.

2. It is wrong that the elbow is behind the hand plane when doing the back neck push. In doing so, it is recommended that there is almost no muscle training in the second half, which creates an illusion. They must be on the same plane. You will also feel more comfortable.

3. After the neck barbell is pressed down, part of the weight is transferred to the muscles of your back, and the back bears part of the weight for your deltoid muscle, making the pressing action more stable. This is good for your upper back muscles, but it deprives your shoulders of the exercise they deserve. Many people misunderstand that the back of deltoid muscle can be trained by pressing the barbell behind the neck. In fact, more back participation will make your shoulders worse. Therefore, this action can only be used as an auxiliary action of adjustment, not as a main action.

The neck-back barbell pushes your shoulder muscles to a very unnatural position and puts them under great rotational force.