Bradford/Rocky Presses
The bar travels over the head, alternating front and back without stopping. A wider-than-shoulder grip and slow lowering set the tone.
- Difficulty
- Beginner
- Type
- Strength
- Mechanic
- Compound
- Force direction
- Push
- Muscles
- 4
Form sequence
01 · start · Key step
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.
02 · press up
Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms.
03 · lower behind
Now lower the bar down to the back of the head slowly as you inhale.
04 · press up
Lift the bar back up to the starting position as you exhale.
05 · lower front
Lower the bar down to the starting position slowly as you inhale. This is one repetition.
06 · repeat
Alternate in this manner until you complete the recommended amount of repetitions.
