Standing Bradford Press

What it is

This dynamic barbell exercise builds strong, resilient shoulders. You press a loaded barbell from the front of your shoulders overhead, then lower it behind your head, and finally return it to the starting position. It primarily targets your shoulder muscles, or deltoids, and engages your triceps as secondary movers.

Technique tips

• Keep your core engaged throughout the entire movement.
• Control the barbell at all times, avoiding any jerky motions.
• Never lock out your elbows at the top of the press.
• Breathe out as you press the bar overhead.
• Maintain a neutral head position to protect your neck.
• Use a spotter or safety pins for heavier loads.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.