Standing Bradford Press

Also called bradford press and front to back press.

Works

Shoulders, plus triceps

Equipment

Barbell

Level

Beginner

Type

Compound

How to do it

Setup. 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.

1. 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.
2. Lower the bar down to the back of the head until your elbow forms a right angle.
3. Lift the bar back over your head by extending the elbows.
4. Lower the bar down to the starting position.
5. Alternate in this manner until you complete the recommended amount of repetitions.

Cues

• Press just over the head.
• Lower behind to the back of the head.
• Press back over to the front.
• Don't lock out between.

Common mistakes

• Lowering too far behind.
• Leaning back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

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