Bradford Press: Common Mistakes to Avoid

Key Takeaways

• The Bradford Press is a shoulder exercise that involves alternating between a front press and a behind-the-neck press without full lockout.
• Improper grip and hand placement can increase the risk of wrist and shoulder injuries.
• Excessive back arching during the movement can cause lower back strain.
• Using momentum during the lift can compromise form and reduce its effectiveness.
• Lowering the bar too quickly can put undue stress on the shoulders and elbows.

The Bradford Press is a unique and effective exercise that primarily targets the deltoid muscles and triceps, making it a valuable addition to many upper-body training programs.

Named after American Olympic weightlifter James "Jim" Bradford, the movement is known for its ability to maintain tension across the shoulders while enhancing pressing technique. Unlike traditional shoulder presses, the Bradford Press incorporates a continuous pressing motion in which the lifter raises the bar just high enough to clear the head, then lowers it behind the neck and repeats the process in reverse.

This fluid, alternating movement pattern creates constant muscular tension without reaching full extension, which increases time under tension and demands heightened control. Although this movement has largely fallen out of mainstream use, it remains a favorite among seasoned lifters for building shoulder endurance, coordination, and control.

This article will explore the most common mistakes lifters make when performing the Bradford Press and provide actionable tips to correct them for safer and more effective training.

Incorrect Grip and Hand Placement

One of the most critical aspects of executing the Bradford Press correctly is ensuring that your grip and hand placement on the barbell are appropriate. A common mistake among beginners is using a grip that is either too wide or too narrow. An excessively wide grip can place undue stress on the shoulder joints, increasing the risk of injury, while a grip that is too narrow may limit the range of motion and effectiveness of the exercise.

Ideally, your hands should be positioned slightly wider than shoulder-width apart, allowing for optimal leverage and control throughout the movement. In addition to grip width, hand placement also plays a significant role in how effectively you can perform the Bradford Press. The barbell should begin and end the movement resting across your upper chest and shoulders, with your wrists in a neutral position.

If your wrists are bent or overly extended, it can lead to discomfort and potential strain during the lift. Ensuring that your grip is secure and your hands are positioned correctly will not only enhance your performance but also contribute to better overall stability during the exercise.

Arching the Back

Another common error when performing the Bradford Press is excessive arching of the back. While some degree of spinal extension is natural during overhead pressing movements, an exaggerated arch can compromise your form and lead to lower back pain or injury. When lifters allow their lower back to excessively curve, they place undue stress on the lumbar spine, which can result in long-term issues if not addressed.

Maintaining a neutral spine throughout the lift is essential for both safety and effectiveness. To avoid arching your back during the Bradford Press, focus on engaging your core muscles before initiating the lift. A strong core provides stability and support for your spine, allowing you to maintain proper alignment as you press the barbell overhead.

Additionally, consider using a mirror or recording yourself while performing the exercise to monitor your form. This self-assessment can help you identify any unwanted movements or postural deviations that may arise during your workout.

Using Too Much Momentum

The use of momentum is another common pitfall that can undermine the effectiveness of the Bradford Press. Many lifters mistakenly rely on swinging or jerking movements to lift heavier weights, which not only diminishes muscle engagement but also increases the risk of injury. When momentum takes over, the primary muscles targeted by the exercise—the deltoids and triceps—are not adequately activated, leading to suboptimal results.

To combat this tendency, focus on performing each repetition with controlled movements. Start with a weight that allows you to maintain strict form throughout the entire range of motion. As you become more comfortable with the exercise, gradually increase the weight while ensuring that you continue to prioritize control over speed.

This approach will help you build strength and coordination effectively while minimizing the risk of injury associated with using excessive momentum.

Lowering the Bar Too Quickly

Another frequent mistake made during the Bradford Press is lowering the barbell too quickly after reaching the peak of the lift. This rapid descent can lead to a loss of control and increase the likelihood of injury, particularly in the shoulders and wrists. Additionally, lowering the bar too quickly reduces time under tension for the muscles involved, which is crucial for promoting muscle growth and strength development.

To ensure a safe and effective lowering phase, practice controlling the descent of the barbell. Aim for a slow and deliberate movement as you bring the bar back down behind your neck. This controlled lowering not only enhances muscle engagement but also allows you to maintain better overall stability throughout the lift.

By focusing on a smooth transition between lifting and lowering phases, you can maximize your training benefits while minimizing injury risk.

Neglecting Proper Breathing Technique

Breathing technique is often overlooked in strength training exercises, yet it plays a vital role in performance and safety during lifts like the Bradford Press. Many lifters either hold their breath or breathe erratically throughout their sets, which can lead to decreased oxygen flow and increased fatigue. Proper breathing helps stabilize your core and maintain intra-abdominal pressure, both of which are essential for executing lifts safely and effectively.

During the Bradford Press, it is crucial to establish a consistent breathing pattern. Inhale deeply before initiating the lift to fill your lungs with air and create tension in your core. As you press the barbell overhead, exhale forcefully to help maintain stability and control throughout the movement.

This rhythmic breathing not only supports your physical performance but also enhances mental focus, allowing you to concentrate on executing each repetition with precision.

Failing to Maintain Core Stability

Core stability is paramount when performing any overhead pressing movement, including the Bradford Press. A strong core acts as a stabilizing force for your entire body, allowing you to maintain proper alignment and control throughout the lift. Failing to engage your core can lead to compensatory movements that increase injury risk and diminish overall effectiveness.

To ensure core stability during the Bradford Press, focus on bracing your abdominal muscles before initiating each repetition. Imagine pulling your belly button toward your spine while keeping your torso rigid throughout the lift. This engagement will help prevent excessive arching of your back and promote better overall posture during the exercise.

Additionally, incorporating core-strengthening exercises into your training routine can further enhance your stability and performance in overhead lifts.

Not Using a Spotter

Finally, one of the most critical safety considerations when performing exercises like the Bradford Press is having a spotter present. While not as universally required as for bench pressing, a spotter can offer support in managing the bar during the behind-the-neck phase—especially when fatigue sets in or heavier loads are used. Attempting these lifts alone can increase the risk of injury if something goes wrong.

A spotter can provide valuable support by helping you lift off or rack weights safely while also being there to assist if you struggle during a repetition. This added layer of safety allows you to focus on your form and performance without worrying about potential accidents or injuries. If you are training alone or in an environment where a spotter is unavailable, consider using lighter weights until you feel confident in your ability to perform the Bradford Press safely.

Get the Most Out of the Bradford Press

The Bradford Press is more than just a throwback lift—it’s a strategic movement that challenges stability, control, and upper-body endurance in ways many traditional presses don’t. When performed correctly, it delivers unique benefits that make it a standout addition to any serious strength training routine.

Still, many lifters fall into traps like relying on momentum, neglecting core engagement, or attempting behind-the-neck pressing without enough mobility. It’s like driving a sports car with one foot on the gas and one on the brake—power without precision gets you nowhere fast (and can be dangerous). The secret to this lift’s effectiveness lies in its constant tension and non-lockout mechanics, which quietly build shoulder resilience over time.

One common misconception is that all shoulder presses are the same. But the Bradford Press activates the delts differently by keeping muscles under strain through continuous, controlled movement. It’s not just about lifting the weight—it’s about maintaining rhythm, awareness, and intent across every rep.

If you want to program lifts like the Bradford Press strategically into your workouts—without overthinking sets, reps, or recovery—the Dr. Muscle app can help. It automates all your training variables, customizes your progression, and helps you build strength faster. Try it free

FAQ

What is the Bradford Press?

The Bradford Press is a weightlifting exercise that primarily targets the shoulders and triceps. It involves pressing a barbell just above the head—without full lockout—and alternating between lowering the bar in front of and behind the neck. This movement increases time under tension and improves shoulder control when performed with proper form and mobility.

What are some common mistakes to avoid when performing the Bradford Press?

Common mistakes include using an improper grip width, excessively arching the lower back, relying on momentum, lowering the bar too quickly, neglecting core engagement, and failing to follow a consistent breathing pattern. Attempting the behind-the-neck portion without sufficient shoulder mobility also increases the risk of injury.

Is the Bradford Press safe for everyone?

Not necessarily. While it can be safe and effective for lifters with adequate shoulder mobility and control, the behind-the-neck motion can pose risks—especially for individuals with shoulder impingements, poor thoracic mobility, or previous injuries. Consider consulting a fitness professional or substituting with safer overhead pressing variations if discomfort occurs.

Does the Bradford Press target the upper chest?

No. Although some may feel upper chest engagement, the Bradford Press does not significantly target the upper pectoral muscles. Its primary focus is on the deltoid complex (anterior, medial, and posterior), triceps, traps, serratus anterior, and core stabilizers.

Why is controlling the bar’s descent important in the Bradford Press

Lowering the bar too quickly can reduce muscle engagement and increase stress on the shoulders, wrists, and elbows. A slow, controlled descent improves time under tension, reinforces stability, and reduces the risk of injury.

Should I use a spotter during the Bradford Press?

While not mandatory for all lifters, having a spotter is recommended—especially when using heavier weights or if you're new to the exercise. A spotter can help guide the bar during transitions and provide support if needed.