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.
How to program the Standing Bradford Press
Sets and reps
As a compound movement, the Standing Bradford Press responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Standing Bradford Press is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Standing Bradford Press work?
The Standing Bradford Press primarily targets the Shoulders. It also recruits the Triceps as supporting muscles.
What equipment do I need for the Standing Bradford Press?
You need Barbell. Difficulty level: Beginner.
How many sets and reps of the Standing Bradford Press should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
