Also called the Bradford press, the idea here is to use a partial range of motion and keep constant tension on the delts, which is crucial for overall shoulder growth.
- Using a barbell, assume the standard overhead press position and bring the bar behind your head, but only to about ear level.
- Lift the bar just high enough to clear your head and bring it to the front, about chin level.
- There's no locking out at any stage of the movement. Constant tension is key. Use a light enough weight so that each set lasts at least 60 seconds or longer.
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