Bradford/Rocky Presses
Bradford/Rocky Presses is a resistance exercise – vertical shoulder press exercise involving Anterior deltoid, Lateral deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Anterior deltoid, Lateral deltoid
- Secondary muscles
- Triceps brachii, Serratus anterior, Upper trapezius, Obliques
- Exercise type
- Resistance exercise – vertical shoulder press
Exercise technique
- Front rack
Hold the bar on your front shoulders with a wide grip comfortable for your shoulders.
- Trunk
Plant your feet and brace your abdomen and glutes without knee drive.
- Clear the head
Raise the bar only high enough to clear your head; do not seek full overhead lockout.
- Lower behind
Lower behind your neck under control only as far as shoulder range allows.
- Raise again
Press to head-clearance height again, keeping your neck out of the bar path.
- Return forward
Slowly bring the bar to your front shoulders, using the same calm rhythm in both directions.
- Finish
Balance in front and rack the bar safely.
Key technique points
- Learn the transition with a light bar.
- Use head clearance rather than full lockout.
- Do not force behind-neck depth.
- Do not drop your head forward.
- Do not arch your lower back.
- Control speed during front-back transitions.
Common mistakes
Bar too close to the head
Do not drop the bar onto your head or neck; preserve a small but safe clearance throughout.
Forcing shoulder range
Do not lower farther behind you as anterior-shoulder support fails; reverse at a comfortable depth.
Bending the neck forward
Do not droop your head to make room for the bar; keep neck alignment as natural as possible.
Performing a full press
Do not fully lock your elbows overhead on every transition; follow the Bradford variation’s short front-back path.
Lower-back assistance
Do not flare your ribs to clear the bar; stabilize your torso with glutes and abdominals.
Fast rear descent
Do not swing from front to behind the neck; especially slow the load near your head.
Frequently asked questions
Bradford/Rocky Presses: why is “Bar too close to the head” a mistake?
Do not drop the bar onto your head or neck; preserve a small but safe clearance throughout.
Bradford/Rocky Presses: why is “Forcing shoulder range” a mistake?
Do not lower farther behind you as anterior-shoulder support fails; reverse at a comfortable depth.
Bradford/Rocky Presses: why is “Bending the neck forward” a mistake?
Do not droop your head to make room for the bar; keep neck alignment as natural as possible.
Bradford/Rocky Presses: why is “Performing a full press” a mistake?
Do not fully lock your elbows overhead on every transition; follow the Bradford variation’s short front-back path.
Bradford/Rocky Presses: why is “Lower-back assistance” a mistake?
Do not flare your ribs to clear the bar; stabilize your torso with glutes and abdominals.
Bradford/Rocky Presses: why is “Fast rear descent” a mistake?
Do not swing from front to behind the neck; especially slow the load near your head.
What should I focus on when doing Bradford/Rocky Presses?
Learn the transition with a light bar. Use head clearance rather than full lockout. Do not force behind-neck depth. Do not drop your head forward. Do not arch your lower back. Control speed during front-back transitions.
Related exercises
- Arnold Press
- Barbell Push Press
- Alternating Battle Rope Waves
- Bear Crawl
- Single-arm Cable Lateral Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.