Standing Bradford Press

How to do it

1. 01Place a loaded bar at shoulder level in a rack. With a pronated grip at shoulder width, begin with the bar racked across the front of your shoulders. This is your starting position.
2. 02Initiate the lift by extending the elbows to press the bar overhead. Avoid locking out the elbow as you move the weight behind your head.
3. 03Lower the bar down to the back of the head until your elbow forms a right angle.
4. 04Lift the bar back over your head by extending the elbows
5. 05Lower the bar down to the starting position.
6. 06Alternate in this manner until you complete the recommended amount of repetitions.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.