Barbell Standing Bradford Press
Perform the Barbell Standing Bradford Press to build strong, well-rounded shoulders.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Standing Bradford Press
Barbell Standing Wide Military Press
Shoulders · Deltoid Anterior · Barbell
Barbell Standing Shoulders Press
Shoulders · Deltoid Anterior · Barbell
Barbell Seated Overhead Press
Shoulders · Deltoid Anterior · Barbell
Barbell Seated Bradford Rocky Press
Shoulders · Deltoid Anterior · Barbell
Description
The Bradford Press is a shoulder exercise that involves pressing a barbell from the front of the shoulders to the back of the shoulders, and then reversing the direction.
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How to do Barbell Standing Bradford Press
- 01Setup
Load a barbell with appropriate weight. Stand with feet shoulder-width apart, holding the barbell in an overhand grip slightly wider than shoulder-width, resting it across your upper chest/anterior deltoids.
- 02Setup
Engage your core, keep your chest up, and maintain a slight bend in your knees for stability.
- 03
Press the barbell directly overhead, then continue lowering it behind your head until it rests lightly on your upper traps/rear deltoids. Inhale during this phase.
- 04
Without pausing, immediately reverse the motion by pressing the barbell back overhead and then lowering it to the starting position in front of your shoulders. Exhale as you press.
- 05
Maintain continuous tension and control throughout the entire range of motion, ensuring your head slightly clears the bar as it passes.
Tips
- Use lighter weight to master the unique movement pattern and ensure optimal shoulder health before increasing the load.
- Keep your elbows slightly forward when the bar is in front and slightly backward when the bar is behind to maintain continuous deltoid tension.
- Avoid excessive arching of the lower back; actively brace your core throughout the movement to protect your spine and enhance stability.
- Control the eccentric (lowering) phase both in front and behind your head to maximize muscle activation and prevent injury.
Common mistakes
- Using too much weight often leads to excessive lower back arching and momentum, which can be fixed by reducing the weight and focusing on strict form and core engagement.
- Lack of controlled movement, such as rushing the lift or letting the bar drop quickly, can stress the shoulder joints; instead, perform each press and lower with deliberate control throughout the full range of motion.
- Flaring elbows excessively, especially when pressing behind the head, can put undue stress on the shoulder capsule; keep elbows slightly tucked and aligned with your shoulders.
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Get Ellim — FreeQuestions
What muscles does Barbell Standing Bradford Press work?
Barbell Standing Bradford Press primarily targets Deltoid Anterior. Secondary muscles include Deltoid Lateral, Serratus Anterior, Triceps Brachii.
Is Barbell Standing Bradford Press good for beginners?
Barbell Standing Bradford Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Standing Bradford Press?
You need Barbell to perform Barbell Standing Bradford Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Standing Bradford Press?
Use lighter weight to master the unique movement pattern and ensure optimal shoulder health before increasing the load. Keep your elbows slightly forward when the bar is in front and slightly backward when the bar is behind to maintain continuous deltoid tension. Avoid excessive arching of the lower back; actively brace your core throughout the movement to protect your spine and enhance stability. Control the eccentric (lowering) phase both in front and behind your head to maximize muscle activation and prevent injury.
What are common mistakes when doing Barbell Standing Bradford Press?
Using too much weight often leads to excessive lower back arching and momentum, which can be fixed by reducing the weight and focusing on strict form and core engagement. Lack of controlled movement, such as rushing the lift or letting the bar drop quickly, can stress the shoulder joints; instead, perform each press and lower with deliberate control throughout the full range of motion. Flaring elbows excessively, especially when pressing behind the head, can put undue stress on the shoulder capsule; keep elbows slightly tucked and aligned with your shoulders.
Related exercises
Barbell Military Press (with hanging band technique)
Shoulders · Deltoid Anterior · Barbell
Kettlebell Arnold Press
Shoulders · Deltoid Anterior · Kettlebell
Kettlebell Alternating Press
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Dumbbell Arnold Press
Shoulders · Deltoid Anterior · Dumbbell
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
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Free · iPhone only · Available on the App Store