barbell seated bradford rocky press

Delts

• Target muscles: shoulders, arms, back
• Equipment: barbell
• Level: intermediate

How to do it

1. Sit on a bench with your back straight and feet flat on the ground.
2. Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
3. Lift the barbell to shoulder height, keeping your elbows slightly bent and pointing forward.
4. Press the barbell overhead, fully extending your arms.
5. Lower the barbell back to shoulder height and repeat for the desired number of repetitions.

Swap it for

• Dumbbell Cuban press
• dumbbell cuban press v. 2
• Kettlebell Arnold press
• Standing barbell Bradford press
• standing behind neck press
• Smith machine behind-the-neck press

Harder

• standing behind neck press
• Smith machine behind-the-neck press

Easier

• dumbbell bench seated press
• dumbbell seated alternate press
• Dumbbell W press
• dumbbell standing palms in press