Standing Bradford Press

Technique

How to perform Standing Bradford Press

1. Unrack the bar at the front of your shoulders using an overhand grip wide enough for a controlled over-and-back path.
2. Stand with your feet planted and your torso steady; keep the knees from dipping to drive the bar.
3. Press the bar only high enough to clear your head, keeping the elbows short of full lockout.
4. Guide it behind your head within the shoulder range you can control without forcing the position.
5. Raise it just enough to clear your head again and return it to the front of your shoulders.
6. Continue controlled front-to-back-to-front passes, then rerack the bar.

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Medial Deltoid.