Standing Bradford Press

Shoulders · Barbell

How to do it

Bar racked in front of your shoulders, overhand grip at shoulder width, standing. Press **only far enough to clear your head** and lower the bar behind you to your neck; press again and lower it in front. That round trip is one rep. Never locking the elbow, the delt gets no rest at any point. Standing, your core also works to stop you arching. **Shoulder mobility is not optional.** The classic mistake is the weight: an empty bar already bites, and at twenty kilos the technique goes.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Triceps

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