Barbell Seated Bradford Rocky Press

Sit on a bench with back support and hold a barbell with a grip slightly wider than shoulder-width. Start with the bar at the front of your shoulders. Press the bar upward just enough to clear your head without locking your elbows, then move it behind your head and lower it to about ear or upper trap level. Press it back up and bring it forward to the starting position. Continue this front-to-back motion in a smooth, controlled arc while keeping constant tension on your shoulders and avoiding full lockout.

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