Barbell Bradford Press

Also known as: Bradford Press, Rocky Press

StrengthPush

Track Barbell Bradford Press in SmartWorkout and watch your numbers go up

Log sets, weights and progress for free, with no workout limits.

Body Part: Shoulders

Description

A standing overhead press that alternates the bar position: from the front of your shoulders up to straight arms, down behind your neck onto the upper traps, then over your head and back to the front. A wide overhand grip and a light load keep the shoulders working through both positions.

How to Perform

Stand with your feet about shoulder-width apart and hold the barbell across the front of your shoulders with an overhand grip clearly wider than shoulder width.
Brace your core and squeeze your glutes to keep your ribs down and your torso upright.
Press the bar straight up until your arms are fully extended, tilting your head slightly back to let it pass.
Lower the bar under control behind your head until it rests on your upper traps.
Press the bar overhead again to straight arms, then lower it in front of your head to your shoulders.
Keep alternating the front and back positions for the planned number of repetitions.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Set your grip wide enough that your forearms stay close to vertical with the bar both in front of and behind your head.
Use a much lighter load than in your regular overhead press, since the behind-the-neck position demands good shoulder mobility.
At the top, push your shoulders up toward the bar and finish with your biceps beside your ears.
Move your head only as much as needed to clear the bar, then bring it back to neutral once the bar is overhead.
If lowering behind your neck pinches your shoulders, stop the bar higher or switch to a regular overhead press.

Common Mistakes

Arching the lower back and pushing the ribs forward to get the bar overhead
Dropping the bar onto the neck instead of lowering it to the traps under control
Letting the bar drift forward, away from the head
Pushing the head forward and down as the bar passes behind it
Using a knee dip or leg drive to bounce the bar up
Stopping short of straight arms overhead