Bradford press đứng

Ảnh minh họa

Hướng dẫn

Hướng dẫn tiếng Việt cho bài này chưa có, nên bên dưới hiển thị bản tiếng Anh.

1. Place a loaded bar at shoulder level in a rack. With a pronated grip at shoulder width, begin with the bar racked across the front of your shoulders. This is your starting position.
2. Initiate the lift by extending the elbows to press the bar overhead. Avoid locking out the elbow as you move the weight behind your head.
3. Lower the bar down to the back of the head until your elbow forms a right angle.
4. Lift the bar back over your head by extending the elbows
5. Lower the bar down to the starting position.
6. Alternate in this manner until you complete the recommended amount of repetitions.