라이브러리로시작 
끝 
운동 라이브러리
Standing Barbell Bradford Press
A standing barbell press that alternates over the head between front and back without lockout, building deltoid endurance and constant-tension size work.
어깨바벨Vertical press
주동근
전면 삼각근측면 삼각근
협응근
후면 삼각근삼두상부 승모근코어
장비
바벨
패턴
Vertical press
준비 자세
- 01Take the bar from a rack at shoulder height with a grip slightly wider than shoulder width.
- 02Step back and set feet hip to shoulder width apart.
- 03Start with the bar in the front rack at the collarbones.
- 04Brace the trunk and squeeze the glutes to lock the ribcage down.
수행
- 01Press the bar just high enough to clear the top of the head.
- 02Pass it back and lower to the base of the neck.
- 03Press again and return it to the collarbones in front.
- 04Keep cycling front to back with smooth, continuous tempo.
체크포인트
- -Elbows never reach lockout; tension stays on the delts the whole set.
- -The bar clears the head by an inch or two, no more.
- -The trunk stays braced with no backward lean in front or forward lean in back.
- -Head movement is subtle; the bar does the traveling.
흔한 실수
- -Pressing to lockout, which resets the tension and defeats the purpose.
- -Using leg drive to keep a too-heavy bar moving.
- -Overarching the low back when the bar is behind the head.
- -Forcing depth behind the neck beyond available mobility.
프로그래밍 노트
- -Use 2 to 3 sets of 6 to 10 front-and-back cycles with light weight.
- -Slot it after your main press as constant-tension hypertrophy work.
- -Progress by adding cycles per set before adding load.