{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "DB Bradford Press",
      "kind": "abbreviation"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deltoid-anterior",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-lateral",
        "role": "prime-mover"
      },
      {
        "muscle": "triceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-upper",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-posterior",
        "role": "synergist"
      },
      {
        "muscle": "rotator-cuff",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "abduction",
          "flexion",
          "horizontal-abduction",
          "horizontal-adduction"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "upward-rotation",
          "elevation"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "extension",
          "flexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "vertical-push"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "frontal",
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "bench",
      "adjustable-bench"
    ],
    "required": [
      [
        "dumbbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "1504"
  },
  "id": "oec:dumbbell-bradford-press",
  "instructions": {
    "setup": [
      "Stand tall with feet hip-width apart holding a dumbbell in each hand.",
      "Bring the dumbbells to your front clavicles in a standard overhead press rack position with palms facing forward or slightly angled."
    ],
    "steps": [
      "Press the dumbbells upward just high enough to clear the top of your head without locking out your elbows.",
      "Shift the dumbbells slightly backward over your crown and lower them under control to the sides of your neck behind your head.",
      "Immediately reverse the movement, pressing the dumbbells just over the top of your head again and returning them to the front rack position to complete one rep."
    ],
    "breathing": "Inhale as you lower the weights to each side and exhale smoothly as you press over the top of your head.",
    "cues": [
      "Skim the top of your head.",
      "Maintain continuous tension without locking out.",
      "Keep your ribs pulled down and glutes tight."
    ],
    "common_faults": [
      {
        "fault": "Pressing into full overhead lockout.",
        "correction": "Only press high enough to safely clear the crown of your head to maintain continuous tension on the deltoids."
      },
      {
        "fault": "Excessively hyperextending the lumbar spine when moving behind the head.",
        "correction": "Brace the abdominals firmly and ensure adequate shoulder mobility before attempting behind-the-head transitions."
      },
      {
        "fault": "Using excessively heavy weights.",
        "correction": "Select light to moderate dumbbells to maintain smooth, uninterrupted control throughout the arc."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid this exercise if you experience shoulder impingement or lack the active external rotation required to safely handle loads behind the neck."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Dumbbell Bradford Press",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Dumbbell Bradford press",
        "url": "https://wger.de/en/exercise/1504/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "JohnPreston"
      }
    ]
  },
  "setup": {
    "grip": {
      "orientation": "pronated"
    },
    "load_position": "front-rack",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "An overhead press variation where dumbbells are pressed just over head height and alternated between front and rear shoulder positions under continuous tension."
}