Standing Bradford Press

Shoulders

Standing Bradford Press

LevelBeginner EquipmentBarbell MechanicCompound ForcePush

A barbell press that alternates between the front and the back of the head, keeping constant tension on the shoulders.

Strength

Primary musclesShoulders

Secondary musclesTriceps

Energy burned

≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.6 kcal/min

Estimate range 16–26 kcal (±25 %)

Muscle mass worked8 %

Effort during a set5.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Hold the bar at your upper chest with a slightly wider than shoulder grip.
2Stand tall with your core braced.

How to perform

1Press the bar overhead to just above the top of the head.
2Lower it behind your head to the back of the neck without stopping.
3Press it back up overhead.
4Lower it in front again and repeat.