Are you tired of plateauing in your shoulder press routine? Are you struggling to find an exercise that targets all three heads of the deltoid muscles? If you’re experiencing these frustrations, you’re not alone. Many lifters are in search of an exercise that challenges their shoulders in new ways. The cause of this problem stems from a lack of variety in shoulder exercises, and that’s where the barbell standing bradford press comes in as a solution. In this post, I’ll breakdown how to properly execute the barbell standing bradford press and explain the benefits it provides to your shoulder muscles. By the end of this post, you’ll have a new exercise in your arsenal to take your shoulder press routine to the next level.
Barbell Standing Bradford Press Summary
- Primary Muscles: Deltoid – Anterior
- Secondary Muscles: Deltoid – Lateral, Obliques, Pectoralis Major – Clavicular, Psoas major, and Serratus Anterior, Trapezius – Lower, Trapezius – Middle, and Triceps Brachii
- Equipment: Barbell
- Mechanics Type: Compound
- Force: Push
- Utility: Basic or Auxiliary
Barbell Standing Bradford Press Instructions
- You should wear a lifting belt when performing a standing Bradford Press.
- Grab your barbell in front of you with an overhand grip a wider than shoulder-width. Place the barbell on your upper chest.
- Then, press your barbell straight up by fully extending your arms overhead.
- At the top, tilt your head forward then lower the barbell down behind your head and onto your upper shoulders.
- Next, press your barbell back up overhead until you have fully extended your arms.
- Again, tilt your head back this time and lower the bar to the top of your chest.
- Repeat your Bradford press by alternating your presses from in front of your face to behind your head.
Video Tutorial
Barbell Standing Bradford Press Muscles
Target (Agonist)
Synergists
- Deltoid – Lateral
- Obliques
- Pectoralis Major – Clavicular
- Psoas major
- Serratus Anterior
- Trapezius – Lower
- Trapezius – Middle
- Triceps Brachii
Dynamic Stabilizers
- Biceps Brachii
- Triceps – Long Head
Stabilizers
- Iliocastalis lumborum
- Iliocastalis thoracis
Antagonist Stabilizers
- None
Benefits of Barbell Standing Bradford Press
The Barbell Standing Bradford Press is an excellent exercise for targeting the anterior deltoid, or front shoulder muscle. This exercise focuses on strengthening the anterior deltoid, which is important for shoulder stability and control. Performing this exercise in a strength training or fitness routine can help to improve shoulder strength and endurance, reduce shoulder pain, and enhance muscular coordination and balance. Additionally, it can help to improve posture and upper body alignment, as well as enhance overall body strength. The Barbell Standing Bradford Press is a great exercise for developing the anterior deltoid and should be included in any strength training or fitness routine.
Tips for Performing Barbell Standing Bradford Press
If you’re looking for a great way to get fit and build strength, the barbell standing Bradford press is an effective and challenging exercise. It targets the shoulders, triceps, and upper back muscles, so it’s a great addition to any strength-training program. To help you get the most out of this exercise, here are a few tips to keep in mind.
- To strengthen your stability, you can improve your base and have one foot forward and one back.
- Use A Spotter In Order That You Push Your Muscles Over Failing. You may only get so far without help, a partner can enable you to drive your muscular tissue further than where you alone might get. Subsequently you will certainly work your muscle tissues down some more and afterward your muscle is going to build returning more substantial by rest and recovery.
- You Should Make Sure That You Arrange Recovery Days. If you don’t want to rest you are able to incorporate into your routine with aerobic exercise. Only understand to permit your muscles to heal, healing is how your muscles grow.
- To Work On Power And Speed, Bring Up The Acceleration Of Your Exercise. Maintain effective form or you can be more suboptimal to injuries. You will need to reduce the weight to 50 to 60 percent of your single rep max weight when weightlifting for speed and power. However, you will need to stop in between every repetition.
Benefits and Tips Video
Frequent Mistakes To Avoid
When it comes to the Barbell Standing Bradford Press, there are a few common mistakes that people make. To get the most out of your workout and to ensure you stay safe while exercising, it is important to avoid these mistakes. In the following section, we will outline the most common mistakes people make while performing this exercise.
- Don’t Make It To Easy. The primary way to improve strength will be to challenge yourself.
- Don’t Do The Same Lifts Each And Every Time. Whenever people conduct the exact same exercise every work out ones muscles will certainly be conditioned to accomplike that solitary physical exercise well, but you will plateau a lot quicker.
- Don’t Relax Your Abs. Keeping your abs flexed to protect your spinal column by maintaining your internal pressure.
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Variations and Complementary Exercises
These alternative exercises can be used to target the same muscles as the Barbell Standing Bradford Press, allowing you to mix up your routine and prevent plateaus in your strength gains. They range from basic movements to more advanced exercises, so there is something for everyone.
Barbell Standing Close Grip Military Press
Barbell Standing Close Grip Military Press is a great alternative or complementary exercise to the Barbell Standing Bradford Press. This exercise focuses on the shoulder muscles while engaging the core and triceps. It is performed by gripping the barbell in a close grip and pressing it overhead while standing. The close grip of the barbell allows for an increased range of motion, allowing you to target more of the shoulder muscles while also giving your triceps a workout. The upright position of this exercise allows you to also work your core muscles as you press the barbell overhead. Additionally, the close grip of the barbell allows you to use heavier weights, which can help increase your overall strength and power.
Barbell Standing Military Press
The Barbell Standing Military Press is an upper body exercise that works the shoulders, triceps, and upper chest. The exercise involves standing up and holding a barbell at shoulder height with an overhand grip. The athlete then pushes the barbell up above their head and lowers it back down to their shoulders. The Barbell Standing Military Press is a great complementary or alternative exercise to the Barbell Standing Bradford Press. While the Bradford Press focuses on the lateral deltoid muscles of the shoulder, the Military Press targets the anterior and posterior deltoids as well as the triceps. Both exercises are great for building upper body strength, but can be done together to target different muscle groups.
Barbell Standing Wide Military Press
The Barbell Standing Wide Military Press is a great complementary or alternative exercise for the Barbell Standing Bradford Press. This shoulder exercise requires a wide grip, with your hands placed outside of shoulder width. It also requires you to keep your elbows high and close to your body as you press the barbell up and over your head. This exercise works the muscles of your shoulders, chest, and triceps in a different way than the Barbell Standing Bradford Press. It also helps to build strength, stability, and balance in your upper body.
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Cable Shoulder Press
The Cable Shoulder Press is a great alternative or complementary exercise to the Barbell Standing Bradford Press. It works the same muscle groups as the Bradford Press, including the shoulders, triceps, and upper back. Unlike the Bradford Press, the Cable Shoulder Press requires no additional weights, allowing for greater control and stability. The cable system allows for the tension to be adjusted throughout the exercise, making it ideal for those looking to target specific muscle groups. This exercise is also an excellent choice for those who have shoulder or joint pain as it places less strain on the shoulder joint than the Barbell Standing Bradford Press.
Dumbbell Arnold Press
The Dumbbell Arnold Press is a great alternative or complementary exercise to the Barbell Standing Bradford Press. It is an upper body exercise that targets the shoulder muscles and is performed by holding two dumbbells at shoulder-width apart, then pressing them up over the head. It works the same muscles as the Barbell Standing Bradford Press but with a different range of motion. It is also a great way to work on balance and coordination. The Dumbbell Arnold Press is a great way to mix up your shoulder workout routine and get the same results as the Barbell Standing Bradford Press.
Dumbbell Cuban Press
The Dumbbell Cuban Press is an excellent alternative exercise to the Barbell Standing Bradford Press. It works the same muscles as the Barbell Standing Bradford Press, but in a slightly different way. The Dumbbell Cuban Press emphasizes the upper body and core muscles, as well as the glutes, hamstrings, and lats. It also works the shoulder muscles, making it a great complementary exercise for shoulder workouts. The Dumbbell Cuban Press is a great way to add variety to your shoulder workout routine and build strength and muscle in your upper body.
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Opposing Complementary Exercises
In order to maximize the effectiveness of the Barbell Standing Bradford Press, it is important to incorporate exercises that use opposing muscle groups. This will help to keep the body balanced and prevent injury. The following exercises are designed to work the opposite muscles as the Barbell Standing Bradford Press.
Close Grip Chin Up
The close grip chin up is a great exercise to pair with the barbell standing bradford press as it works the opposing muscle group. The close grip chin up works the lats, biceps and the core, while the barbell standing bradford press works the chest, shoulders, and triceps. Both exercises help to strengthen the upper body, but when used together they can create balance in the body and help to avoid any muscle imbalances. The close grip chin up can also help to improve posture, which can be beneficial for those who do a lot of upper body pressing movements like the barbell standing bradford press.
Close Grip Lat Pulldown
The Close Grip Lat Pulldown is a great exercise to complement the Barbell Standing Bradford Press. This exercise focuses on the latissimus dorsi, which is an opposing muscle group to the deltoids and triceps used in the Barbell Standing Bradford Press. The Close Grip Lat Pulldown targets the back muscles, helping to promote balance and strength in the upper body. Additionally, it helps to improve posture by strengthening the back and stretching the chest muscles. This exercise is great for building overall strength and can be a great addition to any upper body workout.
Muscle Up
The Muscle Up is a great exercise to complement the Barbell Standing Bradford Press. It uses the opposing muscle group to help strengthen the chest and triceps that are used in the Bradford Press. This exercise involves doing a pull up and then transitioning into a dip, using the same barbell. This helps to target both the upper and lower body, while giving your muscles an extra challenge. The Muscle Up is a great way to increase your strength and build muscle, while also helping to improve overall performance in the gym.
Level Up Your Shoulder Workout with Barbell Standing Bradford Press
If you’re looking to elevate your shoulder workout, look no further than the Barbell Standing Bradford Press. This exercise involves quickly moving the barbell from the front of your body to the back, while still keeping your upper arms parallel to the ground. It’s a challenging exercise that requires coordination and dexterity, but it’s well worth the effort. Adding the Barbell Standing Bradford Press to your routine can help you achieve stronger, more defined shoulders, and can even increase your overall athleticism and physical abilities. So give it a try and see the difference for yourself.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Shoulders Barbell Exercises
