Bradford Press

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.

*Tips*

• 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.