How to Do the Bradford/Rocky Presses
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💪 Shoulders, Triceps🏋️ Barbell📊 Beginner🏷️ Strength
How to perform it
- 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.
- Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms.
- Now lower the bar down to the back of the head slowly as you inhale.
- Lift the bar back up to the starting position as you exhale.
- Lower the bar down to the starting position slowly as you inhale. This is one repetition.
- 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 and reps set in the plan, logged in two taps, and folded into a weekly check-in that adjusts your calories, macros and step goal.