04.28.11
The Bradford Press
A variation of the military press, the Bradford press exercises muscles not normally used in overhead presses.
What’s it for?
By raising the bar above your head and lowering both in front and behind you, this exercise employs your traps and rear delts. The press also builds stability in your overhead form, which is especially desirable for those who do overhead squats, clean and press, etc.
When should you do it?
Put this exercise on the same day of your primary or secondary chest/triceps day. Switch it off with the military press on these days, and make sure you do this after your main lift (which should be bench press). Because it utilizes your deltoids, make sure you do at least one warmup set – otherwise it becomes a struggle.
The Basics
Hold the bar with your hands slightly wider than shoulder width, and have the starting point be about an inch away from your throat. Lift the bar above your head, then lower it behind your head. Your ending position should be about an inch above the back of your neck.
When going through the motion, you want to keep the bar as close to your face and head as possible, without actually touching (otherwise you’d be in a world of pain).
Great video for reference on form!