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Barbell Bradford Press
- 1 - Stand with your feet shoulder-width apart or sit on an upright bench, holding a barbell with a slightly wider than shoulder-width overhand grip.
- 2 - Begin with the barbell at upper chest level, with your elbows pointing forward and slightly downward.
- 3 - Press the barbell upward just high enough to clear the top of your head — do not fully extend your arms overhead.
- 4 - Once the bar clears your head, lower it behind your head to the back of your neck in a controlled motion.
- 5 - Without pausing, press the bar back up just enough to clear your head again, then lower it back to the front (upper chest position).
- 6 - This completes one full repetition — front to back and back to front counts as one rep.
- 7 - Repeat for the desired number of repetitions, maintaining a controlled and steady tempo throughout.
