Standing Bradford Press

A beginner strength exercise for the shoulders, done with a barbell.

Standing Bradford Press: finishing position

Main muscles: Shoulders
Also works: Triceps
Equipment: Barbell
Level: Beginner
Type: Compound
Movement: Push

How to do the Standing Bradford Press

Place 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.
Initiate the lift by extending the elbows to press the bar overhead. Avoid locking out the elbow as you move the weight behind your head.
Lower the bar down to the back of the head until your elbow forms a right angle.
Lift the bar back over your head by extending the elbows
Lower the bar down to the starting position.
Alternate in this manner until you complete the recommended amount of repetitions.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Standing Bradford Press

Questions

What muscles does the Standing Bradford Press work?

Mainly the shoulders, with the triceps helping.

Is the Standing Bradford Press good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Standing Bradford Press?

Good alternatives that train the shoulders: Anti-Gravity Press, Barbell Incline Shoulder Raise, Barbell Rear Delt Row or Bradford/Rocky Presses.

How many sets and reps of the Standing Bradford Press should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).