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Standing Bradford Press

Performed standing, which recruits the trunk stabilisers, this variation primarily targets your Shoulders, with support from Triceps. It requires barbell and is best suited to beginner lifters.

Beginner level · Equipment: Barbell · Compound · Push

Primary muscles: Shoulders Secondary muscles: Triceps

How to perform Standing Bradford Press

  1. Step 1. 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.
  2. Step 2. 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.
  3. Step 3. Lower the bar down to the back of the head until your elbow forms a right angle.
  4. Step 4. Lift the bar back over your head by extending the elbows
  5. Step 5. Lower the bar down to the starting position.
  6. Step 6. Alternate in this manner until you complete the recommended amount of repetitions.

Frequently asked questions

What is the primary benefit of the Bradford press compared to a standard overhead press?

The Bradford press maintains constant tension on the anterior and medial deltoids by eliminating the lockout phase. It emphasizes shoulder hypertrophy and endurance through a continuous range of motion.

How low should the barbell descend during the front and back phases?

Lower the bar just enough to clear the top of the head before transitioning to the other side. Descending too low behind the neck can place excessive strain on the shoulder joints.

What is a common mistake to avoid when performing this movement?

Avoid using momentum or excessive leg drive to move the weight. Keep the torso rigid and the core engaged to ensure the shoulders are performing the work throughout the set.

What is a suitable alternative for beginners who lack shoulder mobility?

Beginners can perform high-volume dumbbell overhead presses or seated Arnold presses to build foundational strength. These alternatives allow for a more natural range of motion while improving joint stability.

How should the Bradford press be programmed for optimal results?

This exercise is best used as a finisher or accessory movement with higher repetitions, typically 10 to 15 per set. Focus on a controlled tempo rather than lifting maximum weight to prioritize time under tension.

Sample sets & reps for Standing Bradford Press

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Deltoid Raise — dumbbell
  • Alternating Kettlebell Press — kettlebell
  • Arm Circles — stretch
  • Arnold Dumbbell Press — dumbbell

See all Shoulders exercises →

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