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Exercise Benefits With Proper Form & Technique

Bradford Press

through 17 votes
auxiliary muscles:TricepsMuscle, TrapeziusMuscle
required:Barbell or EZ Bar, Broomstick
optional:Squat Rack / Squat Stand
fitness level:Normal
exercise type:Strength
Variations available (17)
Starting PositionExecution - 1nd Step
Execution - 2rd Step

General And Specifics

  • with this shoulder exercise you can require all parts of the deltoid equally
  • use it as a great warm up or as the final exercise when you are training your shoulders
  • there is much tension on the shoulder musculature, so this makes the free weights workout very effective
  • beginners should start with less weight or a broomstick to get used to the course of motions

Starting Position

  • grasp a barbell with over hand grip a bit wider than shoulder width with both hands
  • your posture is upright
  • look straight ahead
  • your feet are shoulder width apart
  • brace your body and bring the barbell to shoulder-height with bent arms, so that the palms point forward

Correct Execution

  • hold the tension of your body
  • stretch the arms until the barbell is a little higher than head-height (a hand should fit in between)
  • bend your arms and bring the barbell behind the head in a flowing movement
  • the chest is stretched
  • invert the motion before you touch your neck and bring the barbell back into the starting position
  • keep in mind the short distance between the head and the barbell
  • do several reps