Behind-Neck Push-Press

1. Set the correct weight: Begin by setting the correct weight on a barbell. Make sure the weight is appropriate for your strength level, as this exercise can be more challenging and risky for the shoulders.

2. Position your feet: Stand straight with your feet shoulder-width apart for stability.

3. Grip the bar: Grab the bar with a grip that is wider than shoulder-width, making sure your hands are placed evenly on each side of the bar.

4. Position the barbell: Carefully lift the barbell off the rack and place it behind your head on your trapezius muscles, at the base of your neck.

5. Brace and bend: Brace your core and maintain a slight bend in your knees to keep a stable base.

6. Press upwards: Press the barbell upwards, fully extending your arms overhead.

7. Pause at the top: Once your arms are fully extended, pause for a second at the top.

8. Lower the barbell: Slowly lower the barbell back down to the starting position, ensuring you keep control and do not let it rest on your neck.

9. Repeat: Repeat for the desired number of repetitions and sets.

Safety Precautions: Keep the movement smooth and controlled throughout the exercise. Be cautious of your shoulder mobility; not everyone can perform this exercise comfortably. If you feel any discomfort or pain, discontinue the exercise. It's recommended to have a spotter when performing this exercise, especially when using heavier weights.

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