Standing Bradford Press
The Standing Bradford Press targets the Shoulders and suits beginner-level lifters. With 6 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The shoulders handles the primary load during this movement. The triceps assist as stabilizers throughout the range of motion.
How to Standing Bradford Press
- 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Standing Bradford Press work?
The Standing Bradford Press primarily works the Shoulders. Secondary muscles include the Triceps, which assist during the movement.
Is the Standing Bradford Press good for beginners?
Yes, the Standing Bradford Press is suitable for beginners. Start with light weight to master the 6-step form before adding load.
What equipment do I need for the Standing Bradford Press?
You need barbell to perform the Standing Bradford Press. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.