Bradford Press
A standing barbell press that cycles the bar from the front of the neck to behind it, keeping constant tension on the delts.
How to do it
- Unrack a barbell at collarbone height with a pronated grip just outside the shoulders.
- Stand with the feet about shoulder-width apart, brace the trunk, and tuck the chin.
- Press the bar about three-quarters of the way to lockout; do not fully straighten the elbows.
- Lower the bar behind the neck under control to the base of the neck.
- Press again to the same three-quarter height, then lower the bar back to the front rack.
- Keep cycling front to back without using the legs to drive the bar.
Key technique cue
Stop short of lockout, three-quarters up; no leg drive, no resting the bar.
Common mistakes
- ✕ Locking the elbows out at the top, which rests the bar and dumps the tension.
- ✕ Using a knee dip to push the bar, which turns the drill into a push press.
- ✕ Leaning the torso back so the lower back takes the load.
- ✕ Forcing a narrow behind-the-neck path when the shoulders cannot own that position.
Benefits
- ✓ Keeps the delts under tension by cycling the bar front to back without a full lockout.
- ✓ Trains both a front-rack press and a behind-the-neck press in one movement.
- ✓ Uses a standard barbell, so it needs no special equipment.
Progression: from easier to harder
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Step 1 You are here - Bradford Press
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Step 2
About the exercise
The Bradford press, also called the Rocky press, is a standing barbell overhead press that never fully locks out. You press from the front rack to about three-quarters of lockout, lower the bar behind the neck, press again, and return to the front. The partial path keeps the delts under tension and combines a front press with a behind-the-neck press in one cycle. The shoulders do most of the work, with the abs, traps, and triceps assisting. Behind-the-neck work needs enough shoulder mobility; if that position hurts, a standard press is the better choice.
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