Bradford Press
Muscles worked
Instructions
- 1Sit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down. This is your starting position.
- 2Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms.
- 3Now lower the bar down to the back of the head slowly as you inhale.
- 4Lift the bar back up to the starting position as you exhale.
- 5Lower the bar down to the starting position slowly as you inhale. This is one repetition.
- 6Alternate in this manner until you complete the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Bradford Press
The Bradford press, also called the Rocky press, is an original military press variation where the bar never fully descends: it alternates between the front and back of the head without ever returning to shoulder height. This constant back-and-forth keeps continuous tension on the anterior and lateral deltoids, skipping the usual rest phase at the bottom of the movement. It's a technical exercise requiring good shoulder mobility and bar control, often used for muscle congestion and shoulder endurance rather than raw strength. It's less suited to heavy loads than the classic military press. Its main appeal is the prolonged time under tension it imposes on the shoulders.
check_circleBenefits
- check_circleKeeps constant tension on the shoulders
- check_circleBuilds deltoid muscular endurance
- check_circlePromotes congestion and shoulder mobility
- check_circleInteresting variation to break routine
lightbulbExecution tips
- lightbulbUse a light to moderate load
- lightbulbKeep a slow, controlled tempo
- lightbulbAvoid lowering the bar too low behind the head
- lightbulbWarm up the shoulders well beforehand
warningCommon mistakes
- warningLoading too heavy like a classic press
- warningLowering the bar too low behind the neck
- warningLosing control of the bar path
- warningLacking the shoulder mobility for the exercise
helpFrequently asked questions
Why never lower the bar all the way?expand_more
That's the point of the exercise: maintaining continuous tension with no rest phase.
What load should I use?expand_more
A load noticeably lighter than a classic military press.
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