Seated Bradford Press
The Bradford press done on an upright bench: the bar travels from the front of the shoulders, just over the head, to behind the neck and back. Sitting removes any leg drive, so the delts stay loaded the whole set.
Primary muscles
- Front Delts
- Side Delts
Secondary muscles
- Rear Delts
- Triceps
- Traps (Trapezius)
- Sets
- 3
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Sit tall on an upright bench holding a barbell at the front of your shoulders with an overhand grip a little wider than shoulder width.
Press the bar just high enough to clear the top of your head.
Move it back and lower it behind your head to about ear level, elbows near 90 degrees.
Press it up just over your head again.
Bring it forward and lower it to the front of your shoulders to finish the rep.
Breathing: Exhale on each press over the head, inhale as you lower front or back.
Coaching tips
Barely clear the head
Keep the elbows soft
Sit tall
Common mistakes
Locking out at the top and resting
Leaning back off the bench
Dropping the bar too low behind the neck
Safety notes
Keep the weight light and stop if the behind-the-head position pinches.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.