barbell seated bradford rocky press

TARGET: delts

EQUIPMENT: barbell

SECONDARY: triceps, upper back

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.