Bradford/Rocky Presses 10s · no sound

Bradford/Rocky Presses

A standing barbell press that cycles the bar from the front of the neck to behind it, keeping constant tension on the delts.

Primary muscle
Front Delts
Equipment
Barbell
Difficulty
Intermediate
Movement
Push
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How to do it

  1. Unrack a barbell at collarbone height with a pronated grip just outside the shoulders.
  2. Stand with the feet about shoulder-width apart, brace the trunk, and tuck the chin.
  3. Press the bar about three-quarters of the way to lockout; do not fully straighten the elbows.
  4. Lower the bar behind the neck under control to the base of the neck.
  5. Press again to the same three-quarter height, then lower the bar back to the front rack.
  6. Keep cycling front to back without using the legs to drive the bar.

Common mistakes

  • Locking the elbows out at the top, which rests the bar and dumps the tension.
  • Using a knee dip to push the bar, which turns the drill into a push press.
  • Leaning the torso back so the lower back takes the load.
  • Forcing a narrow behind-the-neck path when the shoulders cannot own that position.

Muscles worked

Primary
Front Delts
Secondary
TrapsTriceps

Good to know

What muscles does the Bradford/Rocky Presses work?
Mainly the front delts. It also works the traps and triceps.
What equipment do you need for the Bradford/Rocky Presses?
It uses a barbell. Without it, the Anti-Gravity Press and the Arnold Press train the same muscles the same way.
Is the Bradford/Rocky Presses good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Band Overhead Press.

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