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Bradford Press

The Bradford Press is an exercise for the shoulders that is able to target all heads of the deltoid (anterior, medial and posterior) in one movement.

Begin by holding the barbell in the front rack, across the shoulders. Press the barbell up, only high enough to clear your head, and then control it down to just above your traps (bottom of the neck). Then reverse direction and bring it back to the front. This constitutes one rep.

The key point of performance for this exercise is to focus on moving the barbell around the head, and not moving the head around the barbell. The head should remain relatively stable the entire time, such that the shoulders and arms are working to keep control of the barbell as it manipulates space.

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