Behind-the-neck press with barbell seated without support

Press the load overhead without over-arching the lower back. Lower under control to the point where the shoulders and torso remain stable. Prioritize control over speed. Maintain useful tension through the range and deliberately reset the starting position before the next repetition.

Do not turn the final repetitions into fast or partial movements. Aim to load shoulders without sacrificing position; at intermediate level, progress control first and then add load, repetitions or complexity.