Standing Bradford Press
Muscles worked
Instructions
- 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.
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 Standing Bradford Press
The standing Bradford press is an uncommon overhead press variation where the bar alternates between the front and back of the head without ever locking out fully overhead. This continuous back-and-forth keeps constant tension on the deltoids throughout the set, unlike a standard press where a brief pause at lockout allows a slight release. The movement works all three deltoid heads along with the triceps, but necessarily with a lighter load than a standard overhead press, since the reduced range and lack of lockout make each rep more demanding. It also requires good shoulder mobility to safely bring the bar behind the head without compensating with the lower back. A great finisher to chase shoulder pump at the end of a session.
check_circleBenefits
- check_circleKeeps constant tension on all three deltoid heads
- check_circleAlso works the triceps through extension
- check_circleGreat for chasing pump at the end of a shoulder session
- check_circleBuilds shoulder mobility safely
lightbulbExecution tips
- lightbulbUse a noticeably lighter load than a standard press
- lightbulbNever fully lock the elbow out overhead
- lightbulbKeep the front-to-back movement slow and controlled
- lightbulbStop if you feel shoulder discomfort going behind the head
warningCommon mistakes
- warningUsing too heavy a load, same as a standard press
- warningCompensating for limited shoulder mobility with the lower back
- warningRushing between the front and back positions
- warningLocking the elbow out fully at the top
helpFrequently asked questions
Why not lock out the elbow like a standard press?expand_more
Never locking out keeps continuous tension on the deltoid, which is the main point of this movement.
Do I need good shoulder mobility for this?expand_more
Yes, safely bringing the bar behind the head requires decent mobility; otherwise it's best to reduce the range.
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