The Bradford press is a great shoulder exercise (if you have the mobility) because it places the delts under constant tension, one of the keys to muscle growth.

Starting with the barbell in front, press it just high enough to clear your head. Without stopping, bring the bar down to ear level (no lower) behind your head. Return the bar smoothly to the front. That's one rep.

It's a constant-tension exercise, so you can't use much weight. For example, if you use 250 pounds on the military press, use around 165 for Bradfords.

Related: What You Don't Know About Training Delts

Related: The 3 Smartest Ways to Train Shoulders