Bradford/Rocky Presses
How to do the Bradford/Rocky Presses
- 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
Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms.
- 3
Now lower the bar down to the back of the head slowly as you inhale.
- 4
Lift the bar back up to the starting position as you exhale.
- 5
Lower the bar down to the starting position slowly as you inhale. This is one repetition.
- 6
Alternate in this manner until you complete the recommended amount of repetitions.
How to program the Bradford/Rocky Presses
Sets and reps
As a compound movement, the Bradford/Rocky Presses responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Bradford/Rocky Presses is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Bradford/Rocky Presses work?
The Bradford/Rocky Presses primarily targets the Shoulders. It also recruits the Triceps as supporting muscles.
What equipment do I need for the Bradford/Rocky Presses?
You need Barbell. Difficulty level: Beginner.
How many sets and reps of the Bradford/Rocky Presses should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
