Bradford/Rocky Presses

Muscles Worked

The shoulders handles the primary load during this movement. The triceps assist as stabilizers throughout the range of motion.

How to Bradford/Rocky Presses

1. 1

   Sit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down. This is your starting position.

2. 2

   Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms.

3. 3

   Now lower the bar down to the back of the head slowly as you inhale.

4. 4

   Lift the bar back up to the starting position as you exhale.

5. 5

   Lower the bar down to the starting position slowly as you inhale. This is one repetition.

6. 6

   Alternate in this manner until you complete the recommended amount of repetitions.

Common Mistakes

• • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
• • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
• • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
• • Keep the bar path as vertical as possible over your base of support.
• • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

Similar Exercises

Alternating Cable Shoulder Press

beginner shoulders

Alternating Deltoid Raise

beginner shoulders

Alternating Kettlebell Press

intermediate shoulders

Anti-Gravity Press

beginner shoulders

Arm Circles

beginner shoulders

Arnold Dumbbell Press

intermediate shoulders

Frequently Asked Questions