Bradford/Rocky Presses

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.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	triceps
Equipment	barbell
Difficulty	beginner
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Handstand Push-Ups Bodyweight Shoulder Press - With Bands Resistance Bands Arnold Dumbbell Press Dumbbell Dumbbell One-Arm Shoulder Press Dumbbell Dumbbell Shoulder Press Dumbbell Seated Dumbbell Press Dumbbell

Harder than the Bradford/Rocky Presses

Push Press expert · Barbell Clean and Jerk expert · Barbell Circus Bell expert · Other Equipment

Superset the Bradford/Rocky Presses with

Opposing middle back work — alternate sets without extra rest.

Bent Over Barbell Row middle back Bent Over One-Arm Long Bar Row middle back One-Arm Long Bar Row middle back Straight Bar Bench Mid Rows middle back

Common questions

What muscles does the Bradford/Rocky Presses work?

The Bradford/Rocky Presses primarily works the shoulders, with the triceps as secondary movers. Alternating Cable Shoulder Press, Alternating Kettlebell Press, and Anti-Gravity Press train the same muscle, across 9 equipment types.

What equipment do you need for the Bradford/Rocky Presses?

A Barbell. Without a barbell, Handstand Push-Ups, Shoulder Press - With Bands, and Arnold Dumbbell Press train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Bradford/Rocky Presses suitable for beginners?

Yes, the Bradford/Rocky Presses is rated beginner. Push Press, Clean and Jerk, and Circus Bell are the progressions from here.

Where should the Bradford/Rocky Presses go in a workout?

Early — the Bradford/Rocky Presses is compound, working 2 muscle groups, so run it first or second while you are fresh, then superset Bent Over Barbell Row and Bent Over One-Arm Long Bar Row later.

Similar exercises

Alternating Cable Shoulder Press Cable Machine Alternating Kettlebell Press Kettlebell Anti-Gravity Press Barbell Arnold Dumbbell Press Dumbbell Barbell Shoulder Press Barbell Cable Shoulder Press Cable Machine