Barbell Bradford Press
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Barbell
HOW TO PERFORM
- Hold the bar at the front of the shoulders with a grip just outside shoulder width, standing tall with the feet about hip width apart.
- Press the bar up just high enough to clear the top of the head.
- Lower it behind the head to the top of the traps.
- Press it back up just over the head and lower it to the front of the shoulders. That is one rep.
- Keep the elbows under the bar and the trunk braced throughout.
FORM TIPS
- The bar never locks out. Stopping just over the head keeps the shoulders working the whole set, so the weight is well under your overhead press.
- Going behind the head needs good shoulder mobility. If the elbows drift forward or the low back arches to make room, stop and press in front only.
TARGET MUSCLES
Primary
- Shoulders
Secondary
- Triceps
- Traps
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.