Bradford Press
A standing barbell press that alternates between the front of the shoulders and behind the neck, lifting the bar just over the head each time. Keeps the delts under constant tension for a strong pump with light loads.
Primary muscles
- Front Delts
- Side Delts
Secondary muscles
- Rear Delts
- Triceps
- Traps (Trapezius)
- Sets
- 3
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand holding a barbell across the front of your shoulders with an overhand grip just wider than shoulder width.
Press the bar up just high enough to clear the top of your head, without locking out.
Move it back over your head and lower it to the base of your neck.
Press it up again just over your head.
Bring it forward and lower it to the front of your shoulders; that is one rep.
Breathing: Exhale as the bar rises over your head, inhale as you lower it front or back.
Coaching tips
Just clear the head
Elbows soft at the top
One smooth arc
Common mistakes
Locking out on every pass and losing tension
Using so much weight it turns into a jerk
Craning the head forward to let the bar behind
Lowering the bar onto the neck
Safety notes
Keep the load light; the behind-the-neck position stresses the front of the shoulder.
Skip the rear half if you cannot reach it pain-free.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.