Exercise library · Shoulders

How to Do Standing Bradford Press

Step-by-step instructions, muscles worked and workouts that use the standing bradford press.

How to do it

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

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Barbell and plates setA proper home strength setup for squats and presses.See it on Amazon →Squat rack / power rackThe centre of a serious home gym.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.