Beginner Bench Press Program

The Bradford Press is a combination of shoulder and behind-the-neck press. You start out doing the shoulder press but as you bring the bar down you take it behind the head and back up again and back to the shoulder press.

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Press your feet firmly into the ground and maintain your hips on the bench.

Beginner bench press program. Grabba barbell with hands slightly wider than shoulder-width. Try lying on your back on a flat bench. Barbell additional weights optional flat bench.

Traditional flat bench press workout.

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