# Bradford Press

URL: https://heatsy.app/ex/bradford-press

Also known as: Barbell Bradford Press, Standing Bradford Press, Front-to-Back Press

Body region: Shoulders, Arms

## Muscles

- Main: Deltoid
- Helps: Serratus Anterior, Trapezius, Triceps
- Holds: Erector Spinae, Rectus Abdominis, Gluteus Maximus

## Equipment

- Barbell
- Squat Rack

## Technique

1. Unrack a light barbell at the front of your shoulders, grip a little wider than shoulder width.
2. Press the bar up just high enough to clear the top of your head.
3. Lower it behind the head to the base of the neck.
4. Press it up again just over the head and bring it back down to the front of the shoulders; that is one rep.

### Cues

- Keep the bar moving without locking the elbows, so the shoulders stay loaded.
- Brace the abs and squeeze the glutes to keep the ribs down.
- Use a light weight; only do this if pressing behind the head is pain-free.

### Common mistakes

- Dropping the bar hard onto the neck behind the head.
- Pushing the head forward too far or leaning back to clear the bar.
- Choosing a weight that forces a jerky motion.

## Variations

- [Rocky Press](https://heatsy.app/ex/rocky-press)
- [Seated Rocky Press](https://heatsy.app/ex/seated-rocky-press)

## Alternatives

- [Overhead Press](https://heatsy.app/ex/overhead-press)
- [Behind-the-Neck Press](https://heatsy.app/ex/behind-the-neck-press)
- [Arnold Press](https://heatsy.app/ex/arnold-press)