Bradford Press is a unique compound exercise that uses two versions of the Barbell Press.

It builds the entire shoulder complex, upper back, triceps and engages the core muscles to stabilise the upper body and support the lower back.

Bradford Presses will add flexibility in your shoulder area if you are limited by its range of motion.

You can use Bradford Press as a warm up or as a finisher in your shoulder workout.

Bradford Press How To

  • Take a shoulder width grip on a barbell and bring it up to your shoulders and upper chest. Make sure your elbows are directly under your wrist. Keep your feet shoulder width apart and maintain a slight bend in your knees. Push your chest out and keep an arch on your lower back.
  • Press the weight straight up until slightly past head level. Then bring the bar above and over your head in a semi-circular pathway until it touches your upper traps.
  • Press the bar up until it is slightly above the back of your head. Then bring it forward, over your head and back in starting position.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Bradford Press is simply alternating pressing a barbell back and front.

You do not have to reach full extension as with the traditional Shoulder Press.

All you need to do is clear head level then switch from pressing in front to pressing from the back.

This exercise works best if done under constant tension and high reps which means to use only light weights.

Variations: Shoulder Press

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Bradford Press

How To Do Bradford Press