Hominin · exercise
Bradford/Rocky Presses
Bradford/Rocky Presses is a beginner strength exercise using barbell. It works the shoulders, with help from the triceps.
beginnerbarbellpush movementcompoundstrength
- Main muscles
- shoulders
- Also works
- triceps
How to do it
- 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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Anti-Gravity Press · barbell, beginner
- Barbell Incline Shoulder Raise · barbell, beginner
- Barbell Rear Delt Row · barbell, beginner
- Car Drivers · barbell, beginner
- Smith Incline Shoulder Raise · barbell, beginner
- Standing Bradford Press · barbell, beginner
- Standing Military Press · barbell, beginner
- Straight Raises on Incline Bench · barbell, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).