Tip: The Over & Back Press for Shoulders

Make this partial range exercise last at least 60 seconds per set and you'll trigger new delt growth with constant tension.

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.

  1. Using a barbell, assume the standard overhead press position and bring the bar behind your head, but only to about ear level.
  2. Lift the bar just high enough to clear your head and bring it to the front, about chin level.
  3. 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.
Mark Dugdale is an IFBB pro bodybuilder and Mr. Olympia competitor. Mark has 22 years of experience on stage and a passion for brutal workouts. He has also produced five documentaries, participated in seminars with prison inmates, and was granted one of the last recorded interviews with Joe Weider. Follow Mark Dugdale on Twitter