Bradford Press

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Set up with a shoulder-width stance, brace the core, and hold the barbell at front rack height with a grip just outside shoulder width.
• Press the bar upward just enough to clear the top of the head, keeping a slight bend in the elbows throughout to protect the shoulder joints.
• Without pausing at the top, arc the bar back behind the head until it reaches the level of the occiput, then immediately return to the front.
• Keep the eyes forward and the lower back neutral throughout, and count one full front-to-back-to-front arc as one repetition.

Common mistakes

• Pressing to full lockout: The Bradford Press is designed to keep tension continuous by stopping short of lockout; pressing all the way up defeats the purpose and adds unnecessary shoulder stress.
• Excessive lumbar extension: Without a solid brace, the lower back hyperextends as the bar passes overhead, placing dangerous load on the lumbar spine.
• Using momentum to swing the bar: Relying on a pendulum swing rather than muscular control removes stimulus from the deltoids and increases injury risk at the shoulder.

Frequently asked questions

How does the Bradford Press differ from a standard overhead press?

The Bradford Press alternates the bar between a front and rear position on each half-rep without reaching full lockout at the top. This keeps constant tension on the deltoids and challenges shoulder stability through a larger arc of motion.

How much weight should I use for the Bradford Press?

Start with roughly 50 to 60 percent of your regular overhead press working weight. The continuous motion with no rest at the top makes it significantly more taxing than standard pressing, so loading conservatively and building up over time is advisable.

Related exercises