Bradford/Rocky Presses
The Bradford/Rocky Presses is a compound strength exercise performed with a barbell. It primarily targets the shoulders, with the triceps working as a secondary muscle. Suitable for beginners.
Primary Muscles
Secondary Muscles
Level
beginnerMechanic
compoundEquipment
barbellCategory
strengthInstructions
- Sit or stand with a barbell at shoulder height in front of your head.
- Press the bar up just high enough to clear your head, then lower it behind your head to shoulder level.
- Without pausing, press the bar back up and over to the front starting position.
- This counts as one repetition. Continue alternating front to back.
- Use a lighter weight than standard shoulder press due to the continuous tension.