Bradford Press

Exercise Summary
Primary Muscle(s) Shoulders
Secondary Muscle(s) Triceps
Equipment Barbell
Emphasis Compound
Type Push

Bradford Press Instructions

  • Set the bar to shoulder level in the rack.
  • Before unracking, assume a strong lifting position:
    • Core and glutes activated (ribs set over your pelvis)
    • Chest up and shoulders back
    • Knees slightly flexed
    • Eyes fixed ahead
    • Neutral spine
  • Grip the bar with your forearms relatively vertical, hands are just outside shoulder-width.
  • Unrack the bar and press the bar high enough to clear your head. 
  • Once the bars clears your head, lower behind your head to ear level.
    • DO NOT bring the bar any lower. 
  • Reverse the motion to the front bringing the bar to your collar bone. This movement will conclude one repetition.


  • The forearms must remain perpendicular to the floor throughout the exercise.
  • Strive to keep the shoulder musculature under constant tension, don't bounce the weight or lose control of the tempo.
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