The Behind-the-Head Shoulder Shuffle

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Ladies and gentlemen, I present to you the exercise that makes you look like you can't decide whether you're pressing a bar overhead or resting it on your neck. It's the Bradford Press, also known as the Rocky Press, and it's the shoulder movement for people who think a regular overhead press is just too straightforward.

Park yourself on a military bench with a barbell at shoulder height. Grab it with a pronated grip — that means palms facing forward, for those of you who skipped anatomy class. Your hands should be wider than your shoulders, creating a nice ninety-degree angle at the elbow when the bar descends. Now press that bar straight up until your arms are locked. Congratulations, you've completed a normal overhead press. But we're not done — not even close.

Instead of bringing the bar back to your front shoulders like a sane person, you lower it BEHIND your head. Right down to the nape of your neck. Then you press it back up and finally bring it to your front shoulders again. That's one rep. You're essentially taking the bar on a scenic tour around your skull, and your shoulders are paying for the trip.

This movement hits your deltoids from angles they didn't even know existed. The front portion works on the initial press, the rear portion kicks in when the bar travels behind your head. It's like a two-for-one deal on shoulder gains, except your rotator cuff might send you a strongly worded letter. Go light, go slow, and for the love of all that is holy, don't dump the bar on your spine.