Killer Shoulder Press Exercise Variation!

The Bradford Press is a shoulder press exercise that was invented by Jim Bradford who was an Olympic Weight Lifting champion back in the 1960’s.

This move is a unique shoulder press variation where you alternate back and forth between pressing the barbell to the front of the head and to the back of the head.


Begin by un-racking a barbell much like you would during a military press.

Press the barbell so that it’s a couple inches over your head and then lower the barbell behind your head. Then press the barbell back up so that the bar is a couple inches over your head and bring the bar back to the front. This would constitute one rep.

The main difference with this move is that you are alternating pressing the bar to the front and to the back of the head. And you are moving the bar non stop and keeping constant tension on the shoulders during the entire exercise. You don’t lock it out at the top like you would in a normal shoulder press. This is a great move for working the entire shoulder complex and it also helps to increase mobility in the shoulder joint.


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Click PLAY To Watch A Video Demonstration Of The Bradford Press:

Note: If you can’t watch the embedded video clip above,
you can watch the video directly on YouTube by Clicking Here
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I recommend that you start off using just the empty barbell and work up to doing 100 total reps. (i.e. 10 sets of 10 reps, 5 sets of 20 reps, 4 sets of 25 reps, etc.) Just do as many sets as it takes to compete 100 total reps.

Now this is quite challenging, even when just using the empty barbell. Most people don’t have muscular endurance and work capacity to perform 100 total reps. So if you can’t perform 100 total reps at first that’s ok, just work within your means and strive to get more reps each workout.

When you can perform 100 total reps consistently then you can start adding weight to the bar and pyramid up in weight with each set and lower the reps like you would for normal shoulder presses and really push yourself with the Bradford Press. But just start out using the empty barbell for high reps and master proper form and technique first.

Give this move a try in your next shoulder workout and then leave me a comment below to let me know how it works for you.

And if you would like to see more unique Shoulder Workouts, make sure to check out my Complete Shoulder Workout Playlist on YouTube.

About The Author

leehayward

Lee Hayward is a former competitive bodybuilder and muscle building coach who has been online coaching people since 1997. His work has been featured in several international magazines such as: FLEX, Muscle Insider, Muscle Mag International, Testosterone, Ironmag, and Forbes. Lee's main focus right now is with helping men over 40 - who don't want to be fat anymore - lose the gut, build muscle, and get back in shape. If you're ready to "Start Again" for the last time and finally build a lean healthy body that you can be proud of, just e-mail Lee to discuss a realistic action plan that's right for you... lee@leehayward.com

21 Comments

  • Dick Probert

    I always thought behind the neck press was a no-no as it increased the possibility of shoulder injuries.

  • Karim

    Great post Lee…Its funny I have been doing this exercise for a while but never really knew its origin. A lot of my workouts I learned from watching old Lee Haney videos. I’ve always felt that when you get beyond the actual exercise and start to learn the science behind working out, that is when you will start to see true results.

  • Evan

    Yessir Lee. I have been doing these for shoulder warm-ups on Shoulder day thanks to you back when you released the 21DFMB.

    Great exercise.

  • bob g

    lee- Notice the head movement – should you not hold the head still?

  • Andy

    I do believe in the “old” days it was called the rotary press. If memory serves me correctly, it was recommended as a finishing exercise to pump up the delts due to the nature of constant tension.

  • Chandra

    Thanks for the video.will check this out in my next shoulder work out and give feedback…

  • I love using this exercise as a finisher. Great burn and pump. Plus it really seems to bring out the clear separation between the shoulder caps and arms.

  • Keith

    bob g: lee- Notice the head movement – should you not hold the head still?

    I noticed the same thing. It would seem that if you kept your head stationary that you would get a better stretch and range of motion in the shoulders front to rear.

  • Chalky

    GREAT !!! The old ones are always the best I havent seen anyone do that for years. Just back from the gym dune your upper chest workout I feel fantasic my chest feels like its going to explode always had problems trying get bulk to my chest I do struggle to push out a total of 5 reps on the flys but nothing comes easy…….THANKS AGAIN CHALKS

  • Nikul kumar

    that great thank you sir . I will try it

  • good tip, thanks.
    Lately I’ve been getting into the low weight or even body weight and very high reps. For example, 5 minute body-weight squats. These are not easy.

  • Dick Probert:
    I always thought behind the neck press was a no-no as it increased the possibility of shoulder injuries.

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    It’s personal preference, some people like it, some people hate it. but when done light like this I find it’s a good more to help increase shoulder mobility.

  • bob g:
    lee- Notice the head movement – should you not hold the head still?

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    It’s ok to have some body movement as you press the bar from the front to the back. If you don’t you’ll run the risk of banging the bar off the top of your head and that’s no fun 🙂

  • FlexYourMuscles:
    good tip, thanks.
    Lately I’ve been getting into the low weight or even body weight and very high reps. For example, 5 minute body-weight squats. These are not easy.

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    I’ve done that myself, just set the timer and rep out bodyweight squats. It’s a brutal workout.

  • Jerry F

    Looks like a great move ..I will be adding it to the end of my shoulder workout starting this week.

  • Isiah

    What is the benefit of Pre exhaustion? Is it so you can feel it more in your shoulders?

  • Isiah:
    What is the benefit of Pre exhaustion? Is it so you can feel it more in your shoulders?

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    Sometimes people find it hard to feel the target muscle working. For example, you may not really feel your deltoids working as you perform your normal shoulder workout. So by doing some high rep isolation moves at the beginning to “pre-exhaust” your target muscles you’ll be able to feel them working harder and develop more of mind / muscle connection when you actually do your other exercises.

  • Lee i really appreciate all the information that you send. I get great ideas from you. However this killer shoulder exercise kind of confuses me. The reason for that is i have read that putting the har behind your head puts a great deal of stress on your shoulders and that could cause some injurys. Maybe like you said if we use a light weight and lots of reps it will build a stronger shoulder but takeing a chance of causeing damage to the shoulder at the same time is scary.
    This is just an opinion so if i am wrong please let me know. Thank you.

  • id like to know why you dont press the barbell all the way over your head

  • vince:
    id like to know why you dont press the barbell all the way over your head

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    Keeping your elbows bent and not fully locking out your arms keep constant tension on the shoulders at all times. Your shoulders do not get a break at any point during this move.

  • Andrew

    Dick Probert,

    Its typically not recommended, but its fine if you’re doing with low weights and PROPER form. The behind the neck movement is an awkward movement for the rotary cuff from what I’ve read, but it should be safe with low weight and proper form as I’ve said before.