Bradford Press
Primary
Shoulders
Secondary
Triceps, Upper back
Equipment
Barbell
Difficulty
Advanced
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your shoulders, the Bradford Press is a solid advanced-level pushing movement in the compound category. Use as a shoulder finisher or for high time-under-tension work.
Everything You Need to Know About the Bradford Press
The Bradford Press is a advanced exercise exercise that targets your Front shoulders (anterior deltoid) and Side shoulders (lateral deltoid). It's a popular choice for building strength and muscle in these areas. When should you use it? Use as a shoulder finisher or for high time-under-tension work. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced lifters with good shoulder mobility. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Bradford Press
Primary
Secondary
Stabilizers
Bradford Press form guide
- 1
Start with the barbell at the front of your shoulders in a front rack position.
- 2
Press the bar just high enough to clear your head and move it behind your neck.
- 3
Lower the bar to rest briefly on your upper traps behind your neck.
- 4
Press the bar back up and over your head to return to the front position.
- 5
Continue alternating between front and back without locking out overhead.
What are the best tips for the Bradford Press?
Keep constant tension by not locking out at the top of the movement.
Use a lighter weight than your standard overhead press initially.
Maintain a tight core throughout the entire movement.
Focus on smooth transitions between front and back positions.
What are common Bradford Press mistakes to avoid?
Using too much weight and losing control of the barbell.
Loading more weight than you can control on the Bradford Press forces compensatory movement patterns that bypass your Front shoulders (anterior deltoid). Drop the weight until you can perform every rep with clean form — your results will actually improve.
Locking out fully at the top, losing the continuous tension.
Cutting the range of motion short on the Bradford Press means your Front shoulders (anterior deltoid) never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Moving the head forward too much during the transition.
Craning your neck during the Bradford Press compresses your cervical spine and can cause nerve impingement. Keep your head in a neutral position — pick a spot to look at and hold it through the set.
Allowing the elbows to flare excessively during the movement.
Letting your elbows drift wide during the Bradford Press shifts load onto your shoulder joint instead of your Front shoulders (anterior deltoid). Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Is the Bradford Press right for you?
Advanced lifters with good shoulder mobility.
How to Program the Bradford Press
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-12 reps. Rest 90s.
What are good alternatives to the Bradford Press?
Other Variations
- Seated Bradford Press
- Dumbbell Bradford Press
- Smith Machine Bradford Press
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Bradford Press — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Ensure adequate shoulder mobility before attempting.
- Start with very light weight to master the movement pattern.
- Avoid if you have any shoulder impingement issues.