Standing Bradford Press
Standing Bradford Press is a beginner-level compound in the strength category that primarily works the shoulders. It also recruits the triceps. It is performed with barbell.
How to do it
- 1Place 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.
- 2Initiate the lift by extending the elbows to press the bar overhead. Avoid locking out the elbow as you move the weight behind your head.
- 3Lower the bar down to the back of the head until your elbow forms a right angle.
- 4Lift the bar back over your head by extending the elbows
- 5Lower the bar down to the starting position.
- 6Alternate in this manner until you complete the recommended amount of repetitions.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.