ShouldersBeginner

Standing Bradford Press

Strength movement using Barbell.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary ShouldersSupporting Triceps

Movement instructions

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.

Technique guidance

Exhale through the effort and inhale during the controlled return. Keep breathing steadily rather than holding your breath unintentionally.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Use collars and appropriate rack supports, safety catches, or a spotter when the exercise and load require them.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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