10 Best Standing Bradford Press Alternatives for Barbell-Free Training

If you can't perform the Standing Bradford Press, use alternatives that still load the delts while reducing shoulder torque. Effective swaps include seated dumbbell press, push press, landmine press, Arnold press and single-arm kettlebell press. Cue: keep elbows under wrists and press to full lockout to maximize lateral and anterior deltoid activation.

Original Exercise: Standing Bradford Press

Standing Bradford Press
Primary Muscle
Delts
Equipment
Barbell
Difficulty
Advanced
Type
Compound
Secondary Muscles: Triceps
How to Perform Standing Bradford Press
  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.
Pro Tips
  • Category: Strength
  • Force: Push
  • Movement type: Compound

Ranked Standing Bradford Press Alternatives

Best Match
Standing Barbell Press Behind Neck

1. Standing Barbell Press Behind Neck

99.2% Match
Delts Barbell Advanced Isolation
How to perform this exercise
  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.
Barbell Standing Wide Military Press

2. Barbell Standing Wide Military Press

98.7% Match
Delts Barbell Intermediate Isolation
How to perform this exercise
  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.
Anti-Gravity Press

3. Anti-Gravity Press

96.7% Match
Delts Barbell Intermediate Isolation
How to perform this exercise
  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.
Barbell Shoulder Press

4. Barbell Shoulder Press

96.7% Match
Delts Barbell Intermediate Isolation
How to perform this exercise
  1. Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
  2. Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
  3. Lower the bar down to the shoulders slowly as you inhale.
  4. Lift the bar back up to the starting position as you exhale.
  5. Repeat for the recommended amount of repetitions.
Barbell Standing Close Grip Military Press

5. Barbell Standing Close Grip Military Press

96.7% Match
Delts Barbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, hands slightly closer than shoulder-width apart.
  2. Lift the barbell to shoulder height, keeping your elbows close to your body.
  3. Press the barbell overhead, extending your arms fully.
  4. Lower the barbell back to shoulder height.
  5. Repeat for the desired number of repetitions.
Standing Behind Neck Press

6. Standing Behind Neck Press

96.7% Match
Delts Barbell Advanced Isolation
How to perform this exercise
  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.
Standing Military Press

7. Standing Military Press

96.7% Match
Delts Barbell Intermediate Isolation
How to perform this exercise
  1. Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other.
  2. Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other.
  3. Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
  4. Lower the bar down to the collarbone slowly as you inhale.
  5. Lift the bar back up to the starting position as you exhale.
Kettlebell Two Arm Military Press

8. Kettlebell Two Arm Military Press

94.7% Match
Delts Kettlebell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder level with your palms facing forward.
  2. Engage your core and press the kettlebells overhead, fully extending your arms.
  3. Pause for a moment at the top, then slowly lower the kettlebells back to the starting position.
  4. Repeat for the desired number of repetitions.
Kettlebell Alternating Press

9. Kettlebell Alternating Press

88.4% Match
Delts Kettlebell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
  2. Press one kettlebell overhead, fully extending your arm.
  3. Lower the kettlebell back to shoulder height.
  4. Repeat with the other arm.
  5. Continue alternating arms for the desired number of repetitions.
Kettlebell Arnold Press

10. Kettlebell Arnold Press

88.4% Match
Delts Kettlebell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height with your palms facing towards you.
  2. Engage your core and press the kettlebells overhead, rotating your palms to face forward as you extend your arms.
  3. Pause at the top of the movement, then slowly lower the kettlebells back to the starting position.
  4. Repeat for the desired number of repetitions.

Why You Might Need a Standing Bradford Press Alternative

You may substitute the Bradford press for several reasons: limited access to a barbell, shoulder pain from repetitive internal rotation, or a need for unilateral work and variety. Press variations change the load path and scapular mechanics; for example, a neutral-grip dumbbell press reduces internal rotation and lowers subacromial contact by keeping the elbow closer to the torso. Landmine presses move load forward, decreasing glenohumeral shear while still loading anterior and lateral deltoids. Push presses allow leg drive to reduce pure shoulder stress. Cue: keep the scapula packed and avoid excessive lumbar extension to shift load into the deltoid heads and rotator cuff stabilizers.

How to Choose the Right Substitute

Choose a substitute based on shoulder health, equipment, and training intent. For strict hypertrophy pick seated or single-arm dumbbell presses that let you control tempo and maintain continuous tension; cue: keep the elbow slightly forward and press through the midline to emphasize anterior and lateral deltoid fibers. For strength or power use push presses or landmine variations that accept heavier loads via leg drive while still recruiting delts. If you have impingement, select neutral grips and stop at 90° to reduce supraspinatus contact and preserve deltoid activation. Also consider unilateral options to fix imbalances and machine presses when stability is the limiting factor.

Frequently Asked Questions

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.

What is the best bodyweight alternative to Standing Bradford Press?

A pike push-up (progressing toward elevated-feet or handstand push-up) best replicates vertical pressing without equipment. Cue: set torso at a steep angle, tuck the chin, descend until the head nears the floor to bias anterior and lateral deltoid activation and challenge scapular stabilizers.

Can I build muscle without doing Standing Bradford Press?

Yes. You can achieve similar deltoid hypertrophy using other pressing variations that provide progressive overload and proper range of motion, such as seated dumbbell presses, landmine presses, and single-arm kettlebell presses. Cue: use a controlled 1–3 second eccentric and full lockout to maximize mechanical tension on the deltoid heads.

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