Bradford/Rocky Presses

A beginner strength exercise for the shoulders and triceps, done with a barbell and a bench or box.

Movement guide

Bradford/Rocky Presses

Demand · source-assignedEasy (unreviewed)

Equipment requiredA barbell + A bench or box

Muscle focusShoulders · Triceps

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Bradford/Rocky Presses demonstrated on the 3D figure

3D demoBradford/Rocky PressesBeginner · A barbell + A bench or box

Beginner grade (source-assigned).

Harder option

Alternating cable shoulder press demonstrated on the 3D figure

3D demoAlternating cable shoulder pressIntermediate · A cable machine

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Shoulders. Also: Triceps.

Equipment

A barbell + A bench or box

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Standing Bradford Press demonstrated on the 3D figure

3D demoStanding Bradford PressBeginner · A barbell

Alternating kettlebell press demonstrated on the 3D figure

3D demoAlternating kettlebell pressIntermediate · A kettlebell

Double kettlebell military press demonstrated on the 3D figure

3D demoDouble kettlebell military pressIntermediate · A kettlebell

Double kettlebell push press demonstrated on the 3D figure

3D demoDouble kettlebell push pressIntermediate · A kettlebell

Kettlebell seesaw press demonstrated on the 3D figure

3D demoKettlebell seesaw pressIntermediate · A kettlebell

Machine shoulder press demonstrated on the 3D figure

3D demoMachine shoulder pressBeginner · Strength machine

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Questions people ask

What muscles does the Bradford/Rocky Presses work?

Mainly the shoulders, with help from the triceps.

What equipment do I need for the Bradford/Rocky Presses?

A barbell + A bench or box.

Is the Bradford/Rocky Presses good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Alternating cable shoulder press.

How do I make the Bradford/Rocky Presses harder?

Progress to the Alternating cable shoulder press, or add load, range or slower lowering once your form is solid.