Standing Bradford Press

How to do the 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.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	triceps
Equipment	barbell
Difficulty	beginner
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Handstand Push-Ups Bodyweight Shoulder Press - With Bands Resistance Bands Arnold Dumbbell Press Dumbbell Dumbbell One-Arm Shoulder Press Dumbbell Dumbbell Shoulder Press Dumbbell Seated Dumbbell Press Dumbbell

Harder than the Standing Bradford Press

Push Press expert · Barbell Clean and Jerk expert · Barbell Circus Bell expert · Other Equipment

Superset the Standing Bradford Press with

Opposing middle back work — alternate sets without extra rest.

Bent Over Barbell Row middle back Bent Over One-Arm Long Bar Row middle back One-Arm Long Bar Row middle back Straight Bar Bench Mid Rows middle back

Common questions

What muscles does the Standing Bradford Press work?

The Standing Bradford Press primarily works the shoulders, with the triceps as secondary movers. Alternating Cable Shoulder Press, Alternating Kettlebell Press, and Anti-Gravity Press train the same muscle, across 9 equipment types.

What equipment do you need for the Standing Bradford Press?

A Barbell. Without a barbell, Handstand Push-Ups, Shoulder Press - With Bands, and Arnold Dumbbell Press train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Standing Bradford Press suitable for beginners?

Yes, the Standing Bradford Press is rated beginner. Push Press, Clean and Jerk, and Circus Bell are the progressions from here.

Where should the Standing Bradford Press go in a workout?

Early — the Standing Bradford Press is compound, working 2 muscle groups, so run it first or second while you are fresh, then superset Bent Over Barbell Row and Bent Over One-Arm Long Bar Row later.

Similar exercises

Alternating Cable Shoulder Press Cable Machine Alternating Kettlebell Press Kettlebell Anti-Gravity Press Barbell Arnold Dumbbell Press Dumbbell Barbell Shoulder Press Barbell Bradford/Rocky Presses Barbell