Shoulders / Beginner / Compound (multi-joint)

Standing Bradford Press

A barbell exercise for the front delts, with the triceps assisting.

At a glance

Primary

Front delts

Secondary

Triceps

Equipment

Barbell

Movement pattern

Overhead push

Level

Beginner

Type

Shoulders, Compound (multi-joint)

How to do it

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.

Common mistakes

• ✗ Doing it without the shoulder mobility for it.

  Why it hurts: The shoulder is loaded in full external rotation and the head juts forward; this is a common cause of shoulder and neck pain.

  ✓ Instead: Only use it if you can comfortably hold the position with an empty bar. Otherwise press in front of the head.

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