How to Do the Bradford/Rocky Presses

Beginner · Barbell · Targets Shoulders, Triceps

How to perform it

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

The Bradford/Rocky Presses primarily targets your Shoulders, with support from your Triceps. You'll need barbell.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Bradford/Rocky Presses slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.