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Bradford/Rocky Presses

The Bradford/Rocky Presses primarily targets your Shoulders, with support from Triceps. It requires barbell and is best suited to beginner lifters.

Beginner level · Equipment: Barbell · Compound · Push

Primary muscles: Shoulders Secondary muscles: Triceps

How to perform Bradford/Rocky Presses

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

Frequently asked questions

What is the primary technical focus of the Bradford press?

The movement requires clearing the head with minimal vertical travel, alternating the barbell between the front rack and the upper traps. Maintain constant tension by avoiding a full lockout at the top of each rep.

Which muscle groups does the Bradford press target?

This exercise primarily targets all three heads of the deltoids with a heavy emphasis on time under tension. The continuous movement also engages the trapezius and upper back for stabilization throughout the set.

What are the most common mistakes to avoid during this movement?

Avoid excessive arching of the lower back or using momentum from the legs to drive the weight up. Ensure the bar only clears the top of the head rather than performing a full overhead press to keep tension on the shoulders.

How should a beginner approach this exercise safely?

Beginners should start with an empty barbell or a lightweight PVC pipe to master the coordination and shoulder mobility required. If mobility is limited, perform standard overhead presses until shoulder rotation improves.

What is the recommended programming for Bradford presses?

Due to the high time under tension, this exercise is best suited for moderate to high volume, such as 3-4 sets of 10-15 reps. It functions well as a finisher or accessory movement after heavy compound pressing.

Sample sets & reps for Bradford/Rocky Presses

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Deltoid Raise — dumbbell
  • Alternating Kettlebell Press — kettlebell
  • Arm Circles — stretch
  • Arnold Dumbbell Press — dumbbell

See all Shoulders exercises →

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