A beginner strength exercise done with a barbell that mainly works the shoulders, with help from the triceps. Sit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward). Start light, keep two clean reps in reserve, and add weight only when every rep looks the same.
Updated
Primary
Shoulders
Secondary
Triceps
Equipment
Barbell
Level
beginner
Bradford/Rocky Presses demonstration
Bradford/Rocky Presses, starting positionBradford/Rocky Presses, finishing position
How to Perform
1Sit 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.
2Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms.
3Now lower the bar down to the back of the head slowly as you inhale.
4Lift the bar back up to the starting position as you exhale.
5Lower the bar down to the starting position slowly as you inhale. This is one repetition.
6Alternate in this manner until you complete the recommended amount of repetitions.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
•As a compound movement, this exercise works multiple muscle groups efficiently
