Standing Bradford Press

A shoulder exercise that involves pressing a barbell in three positions (front, overhead, and back), providing comprehensive shoulder engagement.

Instructions

1. Place a loaded barbell on a rack at shoulder height.
2. Assume a pronated grip (palms facing away) at shoulder-width and position the bar across the front of your shoulders.
3. Press the bar overhead by extending your elbows while exhaling.
4. Once overhead, carefully lower the bar behind your head until your elbows form a 90-degree angle.
5. Press the bar back overhead using your shoulder strength.
6. Lower the bar to the starting position at the front of your shoulders.
7. Repeat this sequence for the desired number of repetitions.

Tips

• This movement cycles through three pressing positions, engaging different shoulder muscles.
• Avoid locking out your elbows completely at the overhead position to reduce joint stress.
• Keep your core engaged and avoid arching your lower back excessively.
• Start with lighter weight to master the movement pattern before adding significant load.
• This exercise requires good shoulder mobility, especially for the behind-neck portion.