Bradford/Rocky Presses
How to do the Bradford/Rocky Presses with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
Triceps
Barbell
How to do the Bradford/Rocky Presses
- 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
Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms.
- 3
Now lower the bar down to the back of the head slowly as you inhale.
- 4
Lift the bar back up to the starting position as you exhale.
- 5
Lower the bar down to the starting position slowly as you inhale. This is one repetition.
- 6
Alternate in this manner until you complete the recommended amount of repetitions.
Log it, see it on your body.
Every Bradford/Rocky Presses set you log feeds Ascend's anatomy heatmap — so your shoulders volume is visible at a glance — and counts toward your bodyweight-strength tier.
More shoulders exercises
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