Bradford/Rocky Presses
A beginner strength exercise for the shoulders, done with a barbell.
How to do the 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.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Bradford/Rocky Presses
Anti-Gravity PressBarbell · Beginner
Barbell Incline Shoulder RaiseBarbell · Beginner
Barbell Rear Delt RowBarbell · Beginner
Standing Bradford PressBarbell · Beginner
Standing Military PressBarbell · Beginner
Upright Barbell RowBarbell · Beginner
Barbell Shoulder PressBarbell · Intermediate
Car DriversBarbell · Beginner
Questions
What muscles does the Bradford/Rocky Presses work?
Mainly the shoulders, with the triceps helping.
Is the Bradford/Rocky Presses good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Bradford/Rocky Presses?
Good alternatives that train the shoulders: Anti-Gravity Press, Barbell Incline Shoulder Raise, Barbell Rear Delt Row or Standing Bradford Press.
How many sets and reps of the Bradford/Rocky Presses should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).