Bradford/Rocky Presses

How to Do Bradford/Rocky Presses

1. 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.
2. Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms.
3. Now lower the bar down to the back of the head slowly as you inhale.
4. Lift the bar back up to the starting position as you exhale.
5. Lower the bar down to the starting position slowly as you inhale. This is one repetition.
6. Alternate in this manner until you complete the recommended amount of repetitions.

Alternatives to Bradford/Rocky Presses

10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.

1. 1

   Standing Bradford Press

   A beginner compound strength exercise that works the shoulders, using a barbell.

   beginner Barbell
2. 2

   Push-Ups

   The push-up is a fundamental bodyweight exercise that targets the chest, triceps, and shoulders while engaging the core. It's one of the most effective exercises for building upper body strength without equipment.

   beginner No Equipment AI tracked
3. 3

   Alternating Cable Shoulder Press

   A beginner compound strength exercise that works the shoulders, using a cable machine.

   beginner Cable Machine
4. 4

   Back Flyes - With Bands

   A beginner compound strength exercise that works the shoulders, using a resistance band.

   beginner Resistance Bands
5. 5

   Cable Shoulder Press

   A beginner compound strength exercise that works the shoulders, using a cable machine.

   beginner Cable Machine
6. 6

   Dumbbell Incline Shoulder Raise

   A beginner isolation strength exercise that works the shoulders, using dumbbells.

   beginner Dumbbells
7. 7

   Leverage Shoulder Press

   A beginner compound strength exercise that works the shoulders, using a machine.

   beginner Machines
8. 8

   Machine Shoulder (Military) Press

   A beginner compound strength exercise that works the shoulders, using a machine.

   beginner Machines
9. 9

   Seated Cable Shoulder Press

   A beginner compound strength exercise that works the shoulders, using a cable machine.

   beginner Cable Machine
10. 10

    Seated Dumbbell Press

    A beginner compound strength exercise that works the shoulders, using dumbbells.

    beginner Dumbbells