Standing Bradford press

The standing Bradford press is an underrated yet effective shoulder exercise that combines front presses with behind-the-neck presses. It is typically used as a warm-up for other pressing exercises on a shoulder day, or as a muscle-building movement on its own in a shoulder or upper-body workout. This exercise is usually done with relatively high reps, such as 8-15 or more reps per set, or until you reach fatigue. With this exercise, you can target the front deltoid, rear deltoid, and middle deltoid, as well as the triceps and trapezius. Doing this exercise with proper form and technique can help you build a strong, well-rounded shoulder and upper body.

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.

1. Use a spotter or have someone nearby to assist you, especially when using heavy weights.
2. Start with a weight that you can comfortably handle and gradually increase the weight as you become more familiar with the exercise.
3. Maintain proper form throughout the exercise by keeping your back straight, core engaged, and shoulders relaxed.
4. Avoid locking out your elbows at the top of the movement to prevent unnecessary strain on the joints.
5. Control the movement and avoid swinging the barbell to prevent injury.
6. If you experience any pain or discomfort, stop the exercise immediately and consult a healthcare professional.
7. Perform the exercise in a well-lit and spacious area to avoid any accidents or collisions with surrounding objects.
8. Warm up properly before starting the exercise to prepare your muscles and joints for the movement.
9. Listen to your body and don’t push yourself too hard. Start with lighter weights and gradually increase the intensity as your strength improves.
10. Stay hydrated and take breaks as needed to prevent fatigue and maintain focus during the exercise.

To incorporate the standing Bradford press into your workouts, follow these steps: 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. The standing Bradford press is an underrated yet effective shoulder exercise that combines front presses with behind-the-neck presses. It can be used as a warm-up for other pressing exercises on a shoulder day or as a muscle-building movement on its own in a shoulder or upper-body workout. This exercise is usually done with relatively high reps, such as 8-15 or more reps per set, or until you reach fatigue. Incorporating the standing Bradford press into your workouts can help increase shoulder mobility and target the front, middle, and rear deltoids, as well as the triceps and trapezius. It is important to perform this exercise with proper form and technique to build a strong, well-rounded shoulder and upper body.