Seated Bradford/Rocky Presses

a.k.a. Bradford Press, Rocky Press, Alternating Shoulder Press, Seated Barbell Press

Differentiation: Mechanics

This variation of a seated shoulder press is unique. Here is how: it involves a complex, two-part movement. You press the Olympic bar from behind your neck | and from in front of your neck. This two-part movement targets your front deltoids, | middle deltoids | and rear deltoids evenly. Targeting these shoulder muscle parts contributes to overall shoulder growth.

Starting Position

To get into starting position, do this...

1) Locate a stationary Military Press bench or as an alternative, position a weight bench with back support inside a squat rack in the center of the safety rails. The back support pad should extend up to your middle back.

2) Set the Olympic bar onto the rack's pegs at just below the top of your head.

3) Obtain a fixed-weight barbell.

4) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.

5) If you use an Olympic bar, add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

6) Sit on the weight bench.

7) Place your feet flat on the floor, hip-width apart.

8) Grasp the bar with your hands 6 inches wider than shoulder-width apart - with your palms facing forward.

9) Lift the bar off the rack's pegs.

10) Bring the bar down and center the bar across the back of your neck, along the tops of your shoulders.

11) Your forearms and upper arm will form a sharp angle.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you press the bar up overhead

3) ...until your arms are fully extended.

4) then immediately lower the bar behind your head...

5) ...to about mid-neck level using a controlled movement.

6) Now Inhale as you press the bar back up to the fully extended position overhead.

7) and immediately lower the bar back down

8) ...to in front {emphasis} of your body near your upper chest.

9) This is the ending position.

10) This is the entire movement.

11) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your core very tight and structured, which will help prevent against injuries.

Keep your head facing forward throughout the movement.

Keep your neck vertical and in line with your spine in order to prevent injury.

Gear Advice

For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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Tip

Do not to lockout every single rep, otherwise you will tire too easily.

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