Dumbbell Bradford Press
Press from front to overhead to behind the head in a continuous arc, keeping constant tension on the delts.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Side delts, Front delts
- Equipment
- Dumbbell
- Movement
- Push
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the side delts, for when the dumbbell is taken or you want a change.
Questions
- What muscles does the Dumbbell Bradford Press work?
- The Dumbbell Bradford Press mainly works the side delts and front delts.
- What equipment do you need for the Dumbbell Bradford Press?
- A dumbbell.
- How many sets and reps of the Dumbbell Bradford Press?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Dumbbell Bradford Press?
- Band Lateral Raise, Band Single-Arm Lateral Raise, Barbell Behind-the-Neck Press and Barbell Upright Row work the same main muscle.
Program it for your clients
Coaches add the Dumbbell Bradford Press to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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