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Standing Bradford Press

ShouldersBarbellBeginnerCompound
Standing Bradford Press — start position
Start
Standing Bradford Press — finish position
Finish
Muscles worked
PrimaryShoulders
SecondaryTriceps

How to do it

  1. 01

    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. 02

    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. 03

    Lower the bar down to the back of the head until your elbow forms a right angle.

  4. 04

    Lift the bar back over your head by extending the elbows

  5. 05

    Lower the bar down to the starting position.

  6. 06

    Alternate in this manner until you complete the recommended amount of repetitions.

In the app

Standing Bradford Press appears when you own a barbell and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have a barbell

Same movement pattern, same primary muscles — swap by what you have.

With dumbbell
With other
With bodyweight
With machine
With barbell

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