Bradford/Rocky Presses
How to do the Bradford/Rocky Presses with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
Triceps
Barbell
How to do the 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.
Log it, see it on your body.
Every Bradford/Rocky Presses set you log feeds Ascend's anatomy heatmap, so your shoulders volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Bradford/Rocky Presses fits
The Bradford/Rocky Presses shows up in training built around a specific goal. See how it fits:
More shoulders exercises
Bradford/Rocky Presses: common questions
What muscles does the Bradford/Rocky Presses work?
The Bradford/Rocky Presses primarily works the Shoulders. It also recruits the Triceps as supporting muscles.
Is the Bradford/Rocky Presses suitable for beginners?
Yes. The Bradford/Rocky Presses is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Bradford/Rocky Presses?
To do the Bradford/Rocky Presses you'll need a barbell.
Is the Bradford/Rocky Presses a compound or isolation exercise?
The Bradford/Rocky Presses is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Bradford/Rocky Presses with correct form?
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. Follow the full step-by-step above for the complete movement.
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