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Barbell Standing Bradford Press

Exercise Profile

Body PartShoulders
Primary MusclesDeltoid Anterior
Secondary MusclesDeltoid Lateral, Serratus Anterior, Triceps Brachii
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Introduction to the Barbell Standing Bradford Press

The Barbell Standing Bradford Press is a strength-building exercise that primarily targets the shoulders, while also engaging the upper back and arms. It's ideal for weightlifters, athletes, and fitness enthusiasts who want to improve their shoulder mobility, strength, and muscle definition. Incorporating this exercise into your routine can enhance your overall upper body power, improve your lifting performance, and contribute to a well-rounded physique.

Performing the: A Step-by-Step Tutorial Barbell Standing Bradford Press

  • Begin the exercise by pressing the barbell upward and slightly back, moving it over your head and behind your neck.
  • Lower the barbell down until it's resting on the back of your shoulders.
  • Then, press the barbell back up and over your head, returning it to its starting position in front of your body.
  • Repeat these steps for the desired number of repetitions, ensuring to keep your core engaged and your back straight throughout the exercise.

Tips for Performing Barbell Standing Bradford Press

  • **Correct Movement**: Unlike a traditional overhead press, the Bradford press involves moving the barbell from the front of your shoulders to the back, and then back to the front. This should be a smooth, controlled motion. Avoid jerking or using momentum to lift the weight.
  • **Avoid Overextending**: A common mistake is to fully extend the arms at the top of the movement. This can put unnecessary stress on your shoulder joints. Instead, keep a slight bend in your elbows at the top of the movement.
  • **Watch Your Neck**: When moving the barbell to the back of your shoulders, be careful not to hit your neck. This can be avoided by keeping your head slightly forward and your chin tucked in.

Barbell Standing Bradford Press FAQs

Can beginners do the Barbell Standing Bradford Press?

Yes, beginners can do the Barbell Standing Bradford Press exercise, but it's important to start with a light weight to master the correct form and avoid injury. This exercise is unique and may require a bit more coordination than traditional presses. It's always recommended to have a fitness professional guide you through the process when you're starting out. Always remember to warm up before any exercise and listen to your body to avoid overexertion.

What are common variations of the Barbell Standing Bradford Press?

  • Seated Bradford Press: This variation is performed while seated on a bench, which provides more back support and helps to isolate the shoulder muscles.
  • Smith Machine Bradford Press: This variation uses a Smith machine, which provides a fixed path of motion and can be a safer option for those new to the exercise or with shoulder issues.
  • Resistance Band Bradford Press: This variation uses a resistance band instead of a barbell, which can be a more portable and affordable option, and also provides constant tension throughout the movement.
  • Kettlebell Bradford Press: This variation uses kettlebells, which can challenge your balance and stability more than a barbell or dumbbells due to their unique shape and weight distribution.

What are good complementing exercises for the Barbell Standing Bradford Press?

  • Lateral Raises: Lateral raises complement the Barbell Standing Bradford Press by targeting the lateral deltoids, a muscle group that is not the primary focus during the Bradford Press, thereby ensuring a well-rounded shoulder workout.
  • Upright Rows: Upright rows complement the Barbell Standing Bradford Press as they target both the front and middle deltoids, as well as engaging the trapezius and biceps, thus providing a more comprehensive upper body workout.

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  • Barbell Shoulder Exercise
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  • Barbell Exercise for Shoulder Strength
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