Behind-the-neck press and military press combined

Press the load overhead without over-arching the lower back. Lower under control to the point where the shoulders and torso remain stable. Keep the same range from repetition to repetition instead of speeding up as you fatigue. Breathe continuously and end the set before technique starts to break down.

Choose a resistance that lets you preserve technique from start to finish. You should feel most of the work in shoulders, triceps and neck and upper trapezius; if you feel sharp pain, joint pinching or a clear loss of control, reduce the load or range and stop if symptoms persist.