10 Best Standing Bradford Press Alternatives for Barbell-Free Training

The Standing Bradford Press is done standing with a barbell. Ranked closest by our scoring: the Standing Barbell Press Behind Neck, the Barbell Standing Wide Military Press and the Anti-gravity Press.

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 Standing Bradford Press

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

Delts, with triceps · Barbell · Advanced · Compound

  1. Place a loaded bar at shoulder level in a rack. With a pronated grip at shoulder width, begin with the bar racked across the front of your shoulders. This is your starting position.
  2. Initiate the lift by extending the elbows to press the bar overhead. Avoid locking out the elbow as you move the weight behind your head.
  3. Lower the bar down to the back of the head until your elbow forms a right angle.
  4. Lift the bar back over your head by extending the elbows
  5. Lower the bar down to the starting position.
  6. Alternate in this manner until you complete the recommended amount of repetitions.

The 10 Best Standing Bradford Press Alternatives

10 substitutes, ranked by how closely each one matches the 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.

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

  1. Standing Barbell Press Behind Neck

    1. Standing Barbell Press Behind Neck

    99% match

    Delts · Advanced · Compound

    It uses the same equipment and still works the delts.

    • Barbell
    How to perform it
    1. This exercise is best performed inside a squat rack for easier pick up of the bar. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
    2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
    3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Your back should be kept straight while performing this exercise. This will be your starting position.
    4. Elevate the barbell overhead by fully extending your arms while breathing out.
    5. Hold the contraction for a second and lower the barbell back down to the starting position by inhaling.
    6. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Primary muscle: delts, the same as the Standing Bradford Press
    • Equipment: free weights, the same as the Standing Bradford Press
    • Body position: standing, the same as the Standing Bradford Press
  2. Barbell Standing Wide Military PressPlay demonstration

    2. Barbell Standing Wide Military Press

    99% match

    Delts · Intermediate · Compound

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

    • Barbell
    How to perform it
    1. Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, slightly wider than shoulder-width.
    2. Lift the barbell to shoulder height, keeping your elbows slightly in front of the bar.
    3. Press the barbell overhead, extending your arms fully.
    4. Lower the barbell back to shoulder height and repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: delts, the same as the Standing Bradford Press
    • Equipment: free weights, the same as the Standing Bradford Press
    • Body position: standing, the same as the Standing Bradford Press
  6. Standing Behind Neck PressPlay demonstration

    6. Standing Behind Neck Press

    97% match

    Delts · Advanced · Compound

    The same equipment, taken with an overhand grip.

    • 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 Standing Bradford Press
    • Equipment: free weights, the same as the Standing Bradford Press
    • Body position: standing, the same as the Standing Bradford Press

Standing Bradford Press FAQ

What muscles does Standing Bradford Press work?

The Bradford press primarily targets the anterior and lateral deltoids, with secondary contribution from the triceps and upper trapezius. The front-to-back bar path increases rotator cuff and scapular stabilizer demand; cue: keep the scapula retracted and press with elbows tracking under the wrists to maximize deltoid torque.

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