Bradford/Rocky Presses

The Bradford/Rocky Presses is a beginner barbell exercise that primarily targets the Shoulders.

Muscles Worked

In Position

How to Do the Bradford/Rocky Presses

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

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