Video Coming Soon
We're working on adding video demonstrations for this exercise.
Barbell Bradford Press
Barbell press in a continuous arc from front to back overhead without locking elbows, targeting all deltoid heads for shoulder strength, stability, and endurance.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Triceps, Traps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
Yes
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts, Medial Delts, Rear Delts
Triceps
5/10Lateral Head
Traps
4/10Upper Traps
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Load barbell in squat rack at shoulder height. Grip slightly wider than shoulders, unrack, step back with feet shoulder-width, knees slightly bent, core braced.
- Press bar upward from front shoulders to clear head without locking elbows.
- Arc bar smoothly behind head to ear level without pausing.
- Press bar upward from behind to clear head.
- Lower bar forward to front shoulders.
- Repeat in continuous motion for reps.
Coaching Tips
Form Cues
- Keep elbows slightly bent
- Maintain neutral spine
- Control the arc smoothly
- Engage core throughout
- Head forward on back phase
Breathing
Inhale deeply before pressing to brace core; exhale during the press phases.
Tempo
2-0-2
Range of Motion
Bar rises just above head front and back; lowers to ear level behind without dropping below upper traps or locking elbows.
Safety
Safety Notes
- Avoid if shoulder impingement present
- Start with empty bar
- Use rack safeties
- Do not lower below ear level behind neck
- Warm up shoulders thoroughly
Spotting
Use squat rack safeties; spotter assists unracking and for heavy sets by supporting bar path if needed.
Common Mistakes
- Arching lower back
- Locking elbows
- Jerking the bar
- Dropping bar too low behind
- Using momentum
When to Avoid
- Shoulder impingement
- Limited shoulder mobility
- Acute neck issues
Flexibility Needed
- Full shoulder flexion
- Adequate thoracic extension
Build Up First
- Master basic overhead press
- Hip hinge competency no, wait: basic pressing form
Also known as
Standing Bradford Press, Rocky Press, Over and Back Press
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Barbell Z Press
Barbell, Squat Rack
Shoulders
Barbell Push Press
Barbell
Shoulders
Barbell Military Press
Barbell, Squat Rack
Shoulders
Barbell Overhead Press
Barbell, Squat Rack
Shoulders
Barbell Snatch-Grip Press
Barbell, Squat Rack
Shoulders
Barbell Shoulder Pin Press
Barbell, Squat Rack
Shoulders
Barbell Behind-the-Neck Press
Barbell, Squat Rack
Shoulders
Barbell Power Clean and Press
Barbell, Plates
Quads, Glutes
Barbell Seated Shoulder Press
Barbell, Incline Bench
Shoulders
Barbell Jerk
Barbell, Squat Rack
Quads, Shoulders
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
