Bradford/Rocky Presses
Bradford/Rocky Presses is a beginner-level compound in the strength category that primarily works the shoulders. It also recruits the triceps. It is performed with barbell.
How to do it
- 1Sit 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.
- 2Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms.
- 3Now lower the bar down to the back of the head slowly as you inhale.
- 4Lift the bar back up to the starting position as you exhale.
- 5Lower the bar down to the starting position slowly as you inhale. This is one repetition.
- 6Alternate in this manner until you complete the recommended amount of repetitions.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.