Standing barbell Bradford press

Shoulders

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

How to do it

1. Stand tall, feet shoulder-width apart, the bar resting on the front of your shoulders near your collarbones.
2. Grip the bar overhand slightly wider than shoulder-width, elbows under the bar, core braced.
3. Press the bar up just enough to clear the top of your head, without fully locking out your arms.
4. Lower the bar behind your head to the base of your neck, elbows pointing down.
5. Reverse the same short path to return the bar over your head to the front of your shoulders.
6. Repeat for the desired number of reps, moving the bar in a short arc overhead.

Swap it for

• Dumbbell Cuban press
• dumbbell cuban press v. 2
• Kettlebell Arnold press
• barbell seated bradford rocky press
• standing behind neck press
• Smith machine behind-the-neck press

Harder

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

Easier

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