Bradford Press
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Technique
The Bradford press is a barbell shoulder exercise where the bar travels from the front of the head to behind it and back, staying just above the head instead of locking out. The constant tension keeps the front and side delts working throughout, so it is done with light weights.
Steps
- Hold a barbell at shoulder height in front of you with a grip slightly wider than the shoulders
- Press the bar just over the top of your head and lower it behind the head to about ear level
- Press it back over the head and lower it to the front starting position
- Count one front-and-back cycle as one rep and keep the core braced
Common mistakes
- Using too much weight and losing control behind the head
- Arching the lower back to get the bar over
Variations
- Seated Bradford press
- Dumbbell Bradford press
Related exercises
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Try ForceIndex freeFAQ
What muscles does Bradford Press work?
Muscles: Front delts, Side delts, Triceps.
What equipment do I need for Bradford Press?
Equipment: Barbell.
Where can I do Bradford Press?
Location: Gym.
Calculators & tools
One-rep max calculator — estimate your 1RMStrength calculator — how strong are you?All fitness calculatorsUseful reading
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