The Bradford bench press combines two exercises: a bench press over the head and an army or soldier bench press over the head. It is easy to guess that all these exercises contribute to the development of the muscles of the shoulder girdle, and our experimental subject is no exception. Let's understand in more detail.
The purpose of exercise and muscle work
The exercise is aimed at working out the deltoid muscles. A nice feature is that such a bench uses all three bundles of deltas.
The triceps muscles of the shoulder (triceps) can also work during execution, but their inclusion occurs depending on how much you straighten your elbows at the top point. About it below.
Exercise can be performed both standing and sitting. Consider an embodiment on a bench for a bench press with a vertical (or slightly tilted) back.
- Starting position - sitting on a bench, take the barbell with a direct grip (that is, the palms are directed away from you). Position the bar at shoulder height. The grip should be wide enough so that the palms are wider than the shoulders, the legs rest on the floor and are located shoulder width apart. Take a breath.
- As you exhale, squeeze the barbell over your head.
- Next, slowly and uncontrollably lower the barbell behind your head (approximately at the level of the base of the neck) and take a breath.
- As you exhale, squeeze the bar over your head again.
- Lower the bar to its original position. This is one repetition. Go to the next one and do the required number of repetitions.
As mentioned above, performing the exercise, you can to a greater or lesser extent engage the triceps. The more you straighten your arms at the top point, the more you load the triceps muscle.
By the way, the reverse is also true. If the arms are not straightened to the end, greater tension will remain in the shoulders, and the triceps will be slightly unloaded.
When mastering the exercise, do not chase a lot of weight. Initially, take less weight than in a traditional bench press, and only then gradually increase.
Watch for sensations, especially if you experience discomfort in the shoulder joints. Since the joints in such exercises are most vulnerable, preheat, do a warm-up.
Total. Weightlifter James Edward Bradford, nicknamed "Jim" did not become the gold medalist of the Olympic Games, having won silver in 1952 and 1960, but he invented an excellent exercise named after himself, with which it is quite possible to begin training on the deltoid muscles.