Neider Press

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