Shoulders
The main area this variation is designed to train.
Exercise guide
Bradford/Rocky Presses
Learn how to do the Bradford/Rocky Presses exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Barbell
Use this to decide whether the movement fits your current setup.
Beginner
A quick checkpoint for how simple or technical the movement usually feels.
Shoulders
Secondary support can come from Arms.
Strength
Movement pattern: press. This is a compound exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Bradford/Rocky Presses
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- 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.
Benefits
- Builds strength and control through the shoulders region.
- Trains multiple joints at once, which can make your sessions more efficient.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Letting momentum do the work instead of controlling the full rep.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutBeginner Strength Program
A simple strength-first plan that keeps the exercise menu small enough to progress consistently.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Anti-Gravity Press
Anti-Gravity Press is a beginner strength that mainly trains your shoulders using barbell.
View exerciseBarbell Rear Delt Row
Barbell Rear Delt Row is a beginner strength that mainly trains your shoulders using barbell.
View exerciseCar Drivers
Car Drivers is a beginner strength that mainly trains your shoulders using barbell.
View exerciseStanding Bradford Press
Standing Bradford Press is a beginner strength that mainly trains your shoulders using barbell.
View exerciseFAQ
Common questions about Bradford/Rocky Presses.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Bradford/Rocky Presses work?
Bradford/Rocky Presses mainly works the shoulders. It can also involve arms depending on your setup and range of motion.
Is Bradford/Rocky Presses beginner-friendly?
Yes. This exercise is listed as beginner-friendly, which usually means the setup and learning curve are more manageable.
What equipment do I need for Bradford/Rocky Presses?
You will usually need Barbell for this variation.
How should I progress Bradford/Rocky Presses?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
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