To perform the head-off chest press, simply slide back towards the end of the bench so that the base of your neck is at the edge of the bench, leaving your head completely unsupported. This can be incorporated on any bench press variation, including barbell presses. This unique positioning may look unusual, but it provides significant benefits to your bench press mechanics, shoulder health, and chest growth. For one thing, the head-off chest press promotes heightened spinal rigidity and optimal levels of t-spine extension because the head isn't fighting against the bench or floor as is typically the case. As a result, you achieve optimal spinal alignment. – Dr. Joel Seedman
To perform the head-off chest press, simply slide back towards the end of the bench so that the base of your neck is at the edge of the bench, leaving your head completely unsupported. This can be incorporated on any bench press variation, including barbell presses. This unique positioning may look unusual, but it provides significant benefits to your bench press mechanics, shoulder health, and chest growth. For one thing, the head-off chest press promotes heightened spinal rigidity and optimal levels of t-spine extension because the head isn't fighting against the bench or floor as is typically the case. As a result, you achieve optimal spinal alignment. – Dr. Joel Seedman
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