Exercise Guide

Neider Press

Pectoralis Major, Trapezius, Teres Muscles
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required:Barbell / EZ Bar / Dumbbells (2)
Variations available (17)
Starting PositionExecution - 1nd Step
Execution - 2rd Step
Starting Position (Alternative)Execution (Alternative) - 1nd Step

General And Specifics

  • the exercise is similar to the bench press, but this time you do it standing
  • the focus is on the deltoids, not on the chest or the triceps
  • choose a weight you can hold up for a longer time

Starting Position

  • grasp two lighter dumbbells or an ez bar with over hand grip (palms of the hands point down respectively backwards)
  • your feet are hip width apart and can be staggered for more stability
  • the posture is upright
  • your arms are slightly bent

Correct Execution

  • lift the arms up to shoulder height
  • bend the arms and pull the weight towards your upper chest
  • the elbows point diagonally backwards then
  • the arms stay in a horizontal position
  • stretch out the arms almost fully and push the weight back again
  • keep the arms up (if not possible, choose a lighter weight)
  • now you can pull the weight back again or bring the weight down in a bow to pause the contraction for a moment (see video)
  • do several reps
Suggestions for this exercise?!

Related exercise lists:

Free Weights, Strength Training With Dumbbells, Barbell And Kettlebell, Barbell, Dumbbells, Deltoids, Shoulders