Shoulders
The main muscle group listed for this exercise.
Exercise guide
Bradford/Rocky Presses
Bradford/Rocky Presses is a beginner-friendly shoulder exercise performed with a barbell. It also involves the arms.
Barbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Shoulders
Bradford/Rocky Presses also involves arms.
Strength
Movement pattern: press. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Bradford/Rocky Presses
- 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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Anti-Gravity Press
Anti-Gravity Press is a beginner-friendly shoulder exercise performed with a barbell. It also involves the back and arms.
View exerciseStanding Bradford Press
Standing Bradford Press is a beginner-friendly shoulder exercise performed with a barbell. It also involves the arms.
View exerciseStanding Military Press
Standing Military Press is a beginner-friendly shoulder exercise performed with a barbell. It also involves the arms.
View exerciseClean and Press
Clean and Press is an intermediate-level shoulder exercise performed with a barbell. It also involves the core, legs, glutes, back, and arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Bradford/Rocky Presses.
What muscles does Bradford/Rocky Presses work?
Bradford/Rocky Presses primarily trains the shoulders and also involves the arms.
Is Bradford/Rocky Presses beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Bradford/Rocky Presses?
This variation uses a barbell.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.