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How to do it
- Unrack a barbell at collarbone height with a pronated grip just outside the shoulders.
- Stand with the feet about shoulder-width apart, brace the trunk, and tuck the chin.
- Press the bar about three-quarters of the way to lockout; do not fully straighten the elbows.
- Lower the bar behind the neck under control to the base of the neck.
- Press again to the same three-quarter height, then lower the bar back to the front rack.
- 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
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.