Bradford/Rocky Presses

About This Exercise

The Bradford Press, also known as the Rocky Press, is a shoulder strength exercise that combines a standard overhead press with a behind-the-neck press in one fluid motion. It develops shoulder stability, triceps strength, and overhead mobility through a greater range of motion than a standard press.

1Setup

1. Set a barbell at shoulder height in a squat rack or on a military press bench. 2. Sit with your back firmly against the upright pad, feet flat on the floor. 3. Grip the bar just outside shoulder width with palms facing forward (pronated). 4. Unrack the bar and hold it at the front of your shoulders, elbows slightly in front of the bar. Brace your core and maintain a neutral spine.

2Execution

1. Inhale, then exhale as you press the bar directly overhead until your arms are fully extended. 2. Inhale as you slowly lower the bar in a controlled path behind your head, keeping your elbows pointing down and slightly forward, until it gently touches your upper traps. Do not force the bar lower than your mobility allows. 3. Exhale as you press the bar back up from behind your head to the overhead position. 4. Inhale as you slowly lower the bar back to the starting position at the front of your shoulders. This completes one repetition. Maintain a braced core and neutral spine throughout.

Pro Tips

• Keep your core braced and ribs down to prevent excessive arching in your lower back.
• Initiate the behind-the-neck descent by 'pulling' the bar down with your lats, not just dropping it.
• Only lower the bar behind your neck to a point where you can maintain an upright torso and neutral wrists.
• Focus on a controlled tempo, especially during the transitions between front and back.