Top 5 Muscles Worked by the Bradford Press

Key Takeaways

• The Bradford Press is a compound shoulder exercise that challenges multiple upper‑body muscles in a continuous front‑to‑back arc.
• It primarily works all three heads of the deltoid, with additional involvement from the triceps, upper trapezius, serratus anterior, and core stabilizers.
• It does not significantly target the upper pectoral (clavicular) head; any chest involvement is minimal at best.
• Benefits include improved shoulder control, pressing endurance, and coordination, but only with proper mobility and strict form.
• The Bradford Press is traditionally performed with a barbell, not dumbbells; no widely recognized dumbbell variation exists.

The Bradford Press is a unique and effective exercise gaining popularity among strength-training enthusiasts and athletes looking to challenge their upper body in a functional way.

This compound pressing movement primarily targets the shoulders—especially all three heads of the deltoid—and the triceps, making it a powerful addition to any upper‑body or full‑body workout. Importantly, this exercise is named after American Olympic weightlifter Jim Bradford, who popularized the pressing style in the mid‑20th century. It is often praised for improving shoulder pressing control, time under tension, and upper body muscular endurance.

Unlike traditional shoulder pressing movements, which generally involve pressing the barbell straight overhead and locking out, the Bradford Press incorporates a dynamic front‑to‑back arc motion: the barbell is pressed in front of the head, then behind the neck, and back again, without ever fully locking out the elbows. This creates continuous tension throughout the pressing plane and engages multiple muscle groups simultaneously. As a result, it promotes functional strength, muscular coordination, and an extended duration of muscle loading—referred to as time under tension.

While performing the Bradford Press can yield substantial training benefits, it is crucial to recognize that these benefits are most significant in individuals who possess adequate shoulder and upper back (thoracic) mobility and strict control over form. For those without sufficient flexibility or with pre-existing shoulder issues, the movement can introduce unnecessary risk, particularly during the behind‑the‑neck portion.

Despite this risk, the Bradford Press remains distinctive in strength‑training circles. It is almost exclusively performed using a barbell; while some coaches may experiment with dumbbell variations, authoritative sources and traditional descriptions consistently frame it as a barbell exercise only.

Understanding the mechanics and muscular demands of this movement is essential for safely and effectively incorporating it into a training routine.

The Deltoid Muscles

The deltoid group comprises three distinct muscle heads located on the shoulder: the anterior (front), medial (side), and posterior (rear) deltoid. Each plays a unique role in the movement:

• The anterior deltoid is active when initiating the press in the front position.
• The medial deltoid helps stabilize the arm and contributes during side motion.
• The posterior deltoid becomes more engaged when pressing behind the head and as the bar transitions forward.

Because the Bradford Press is performed without full lockout, all deltoid heads remain under continuous tension throughout the entire range of motion. This results in improved pressing endurance, better muscular control, and extensive time under load, which promotes shoulder stability and hypertrophy over time.

The Triceps Muscles

The triceps brachii—a three‑headed muscle located at the back of the upper arm—is engaged throughout the pressing cycle. While performing the Bradford Press, the triceps work to extend the elbows, particularly as the bar transitions from front to behind the head and back again. However, because the movement avoids full elbow extension, the triceps are under moderate tension, and the emphasis remains primarily on shoulder musculature. Compared to a full overhead lockout press, the Bradford Press offers less direct triceps isolation but still demands sustained elbow extension control.

The Upper Pectoral Muscles

One area commonly misunderstood is the role of the upper pectoral muscles, or the clavicular head of the pectoralis major. Contrary to what some press-related literature may suggest, the Bradford Press does not meaningfully activate the upper chest. Any perceived pec engagement is incidental or due to individual positioning, but it is not a prime mover in this exercise. As such, the Bradford Press is not recommended for those aiming to target upper chest development. Its effectiveness lies squarely in its ability to recruit deltoid, triceps, and scapular stabilizer muscles—not the pectorals.

The Upper Trapezius, Serratus Anterior & Core Stabilizers

As you transition the barbell from the front of your head to behind your neck, the upper trapezius muscles engage to support the elevation and control of the shoulder girdle. Simultaneously, the serratus anterior helps stabilize the scapulae throughout dynamic movement. Meanwhile, your core stabilizers—including your abdominals and spinal erectors—remain active to maintain upright posture and prevent lower back arching or undue strain. Collectively, these muscles support scapular control, torso stability, and proper spinal alignment as you move through the arc.

The Rotator Cuff Muscles

Although standard guides on the Bradford Press may not highlight them explicitly, the rotator cuff muscles—supraspinatus, infraspinatus, teres minor, and subscapularis—play a critical stabilizing role throughout the movement. These muscles help maintain the humeral head in the shoulder socket, particularly during the behind‑the‑head phase. When adequate shoulder and thoracic mobility are present, the rotator cuff functions without undue strain. However, without proper flexibility, that phase may cause excessive external rotation stress and potential impingement. Strong rotator cuff control is therefore vital for safe execution of the press.

How to Perform the Bradford Press

To perform the Bradford Press effectively and safely, follow these detailed steps:

1. Setup: Stand with your feet about shoulder-width apart, knees soft (not locked out), and your core braced.
2. Rack Position: Start with a barbell resting on the front of your shoulders. Grip it overhand, slightly wider than shoulder width. Elbows should be slightly forward—not flared out—to create a stable rack position.
3. Brace and Posture: Engage your core (abs and lower back), keep your chest lifted, shoulders down and back, and maintain spine neutrality throughout.
4. Front Press: Press the barbell upward until it reaches just above head height—but stop short of locking out your elbows.
5. Behind-the-Neck Motion: Without pausing, guide the barbell in a smooth arc behind your head until it lightly rests on your upper traps or the base of your neck—still without locking out.
6. Return to Front: Reverse the motion: press upward again to above head height, bring the bar forward, and lower gently to the front rack position.
7. Continuous Cycle: Repeat the "front‑back‑front" motion in one continuous cycle. Each pass from front to back to front counts as one full repetition.
8. Tempo and Control: Use a slow and controlled tempo for both upward and downward motion. Avoid using momentum to swing the bar behind the neck.

Safety Tips

• Elbows: Keep them slightly forward and avoid flaring to minimize shoulder torque.
• Core Engagement: Prevent excessive lumbar arch by maintaining tension in the abs and lower back.
• Neck Transition: Never drop or snap the bar behind your neck; approach that portion deliberately and only if you have the requisite mobility.
• Mobility Prerequisite: The behind-the-neck portion is only appropriate for individuals with sufficient shoulder and thoracic mobility. If mobility is limited, consider pressing only in front or using alternative shoulder exercises.

Benefits of Including the Bradford Press in Your Workout Routine

When executed properly and under suitable mobility conditions, the Bradford Press offers several training benefits:

• Deltoid Hypertrophy and Endurance: Constant tension on all heads of the deltoids encourages both muscular development and endurance.
• Improved Pressing Control: The back-and-forth motion demands coordination and control, enhancing neuromuscular stability in pressing movements.
• Time Efficiency: By engaging multiple upper-body muscles in one continuous movement—delts, triceps, upper traps, serratus, and core—you get more done in less time.
• Functional Mobility Stimulus: For those with strong mobility, the Exercise helps maintain or improve shoulder and thoracic flexibility as the bar moves behind and forth (but only if flexibility allows for it).
• Variation and Challenge: It provides a unique variation to standard shoulder pressing, which can break plateaus and introduce fresh neuromuscular adaptations.

Considerations and Drawbacks

• Shoulder Impingement Risk: The behind-the-neck phase places the shoulder in a more externally rotated and sometimes vulnerable position. Without proper mobility or control, this can increase risk of impingement or discomfort.
• Technical Intensity: It requires strict form, including grip width, elbow placement, core bracing, and bar path control.
• Setup Complexity: Positioning the barbell into the front rack without a spotter may require a clean or use of a squat rack. Poor setup increases risk of injury.

Unlock the Full Power of the Bradford Press

The Bradford Press is more than just another shoulder movement—it’s a strategic way to build balanced, resilient upper-body strength by targeting multiple muscle groups in one continuous motion. By understanding which muscles it truly works (and which it doesn’t), you can train smarter and avoid common misconceptions that lead to wasted effort or injury.

Many lifters mistakenly treat the Bradford Press like a traditional overhead press, expecting major chest gains or treating the behind-the-neck portion as a simple variation. But the true benefit lies in its constant time under tension and focus on deltoid endurance—like slowly turning up a dimmer switch instead of flipping it all at once. It builds strength gradually but thoroughly, especially in those often-neglected shoulder stabilizers.

One hidden advantage? Because it forces you to press without locking out, the Bradford Press keeps your muscles under stress longer—promoting hypertrophy while simultaneously refining control and coordination. It’s the kind of lift that works quietly in the background, building dense, functional strength where you need it most.

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FAQ

What is the Bradford Press?

The Bradford Press is a compound shoulder exercise in which a barbell is moved continuously in an arc—from the front of the head to behind the neck and back to the front—without ever fully locking out the elbows. The method intensifies time under tension and demands shoulder stability, control, and coordination across a full arc of motion.

Which muscles does the Bradford Press work?

Primary targets: all three heads of the deltoid muscle (anterior, medial, posterior). Secondary involvement includes the triceps, upper trapezius, serratus anterior, and core/stabilizer muscles. It provides only minimal activation of the upper pectoral region (clavicular head) and is not recommended for chest development.

How does the Bradford Press differ from a traditional shoulder press?

Unlike a traditional overhead shoulder press—which typically lowers in front of the head and includes a full elbow lockout—the Bradford Press alternates between front and behind-the-head portions and is performed without ever locking out the arms. This creates continuous muscular tension and forces coordination across multiple axes.

What are the benefits of including the Bradford Press in a workout routine?

When used appropriately, it can build shoulder and pressing endurance, enhance pressing control, and target multiple upper-body muscles efficiently. It’s an effective exercise for those seeking variation, deltoid hypertrophy, and improved functional pressing coordination—all in a single movement.

Are there any potential risks or considerations when performing the Bradford Press?

Yes. The behind-the-neck phase carries risk of shoulder impingement or strain, especially for individuals lacking adequate mobility or using improper form. Common errors include flaring elbows, arching the back, using momentum, and rushing the movement behind the neck. Those with shoulder issues or limited range of motion should proceed with caution or opt for safer alternatives.