Bradford Press Mistakes to Avoid
Going too heavy — this is a light, high-rep exercise. The constant tension is the stimulus, not the load. Use 40-50% of your strict press.
Locking out at the top — the whole point is NO lockout. The bar arcs over the head continuously. Locking out gives the delts a rest and defeats the purpose.
Lowering too far behind the neck — only to the base of the skull, not to the traps. Going too deep stresses the shoulder.
Poor shoulder mobility — if you can't comfortably get the bar behind your head, skip this exercise entirely. Prerequisites: good overhead and behind-the-neck mobility.
Bradford Press Muscles Worked
The Bradford press targets all three deltoid heads through constant tension. The front-to-back arc hits anterior delts on the front press, lateral delts as the bar passes overhead, and posterior delts on the behind-the-neck portion. The no-lockout rule keeps tension constant.
Bradford Press FAQ
Is the Bradford press safe?
It requires good shoulder mobility for the behind-the-neck portion. If you have any shoulder issues or can't comfortably get a broomstick behind your head, skip it. For those with the mobility, light weight Bradford presses are safe.
How heavy for Bradford press?
Very light — 40-50% of your strict press at most. The constant tension makes light weight extremely challenging. Most people use an empty bar or 30-40kg.
When should I do Bradford presses?
As a burnout finisher after your main pressing work. 2-3 sets of 12-15 reps with light weight. Not a primary strength movement.
Bradford press vs Arnold press?
Both hit all three delt heads. Arnold press uses rotation (safer). Bradford press uses front-to-behind-the-neck arc (requires more mobility). Arnold press is accessible to more people.