10 Best Barbell Standing Bradford Press Alternatives for Shoulders

The Barbell Standing Bradford Press is done standing with a barbell. Ranked closest by our scoring: the Anti-gravity Press, the Barbell Shoulder Press and the Barbell Standing Close Grip Military Press. Three harder versions, the Standing Behind Neck Press, the Standing Barbell Press Behind Neck and the Barbell Seated Behind Head Military Press, are listed below as progressions rather than swaps.

Barbell Standing Bradford PressWatch the Barbell Standing Bradford Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Barbell Standing Bradford Press

The steps for the Barbell Standing Bradford Press itself, so you can judge how close each substitute below really is.

Delts, with triceps, upper back · Barbell · Advanced · Compound

  1. Stand with your feet shoulder-width apart and hold the barbell in front of your shoulders with an overhand grip.
  2. Press the barbell overhead, fully extending your arms.
  3. Lower the barbell back down to the starting position.
  4. Repeat for the desired number of repetitions.

The 10 Best Barbell Standing Bradford Press Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Standing Bradford Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Anti-gravity Press

    1. Anti-gravity Press

    90% match

    Delts · Intermediate · Compound

    Pick this when you want an easier version that still works the delts.

    • Barbell
    How to perform it
    1. Place a bar on the ground behind the head of an incline bench.
    2. Lay on the bench face down. With a pronated grip, pick the barbell up from the floor. Flex the elbows, performing a reverse curl to bring the bar near your chest. This will be your starting position.
    3. To begin, press the barbell out in front of your head by extending your elbows. Keep your arms parallel to the ground throughout the movement.
    4. Return to the starting position and repeat to complete the set.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Barbell Standing Bradford Press
    • Equipment: free weights, the same as the Barbell Standing Bradford Press
  4. Standing Behind Neck PressPlay demonstration

    Progression

    4. Standing Behind Neck Press

    90% match

    Delts · Advanced · Compound

    Pick this when you want a harder version that still works the delts.

    • Barbell
    How to perform it
    1. Stand with your feet shoulder-width apart and hold the barbell behind your neck with an overhand grip.
    2. Keep your back straight and core engaged.
    3. Press the barbell overhead by extending your arms, fully extending your elbows.
    4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: delts, the same as the Barbell Standing Bradford Press
    • Equipment: free weights, the same as the Barbell Standing Bradford Press
    • Body position: standing, the same as the Barbell Standing Bradford Press

Barbell Standing Bradford Press FAQ

What muscles does Barbell Standing Bradford Press work?

The Bradford press primarily targets the deltoids, especially the anterior and medial heads, while recruiting upper traps, triceps, and thoracic extensors for stability. Standing execution also demands core bracing and scapular upward rotation. Cue: keep the bar path close to your forehead to emphasize deltoid loading and limit excessive neck extension.

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