Barbell Seated Bradford Rocky Press
Description
The barbell seated Bradford Rocky press is a hybrid press that alternates between front-to-overhead partial reps (Bradford style) and front-to-behind-the-neck full reps (Rocky style). The combo keeps continuous tension on the shoulders while training multiple press paths in a single set. It is a classic shoulder mass builder.
Muscle Group
Equipment Required
Barbell Seated Bradford Rocky Press Instructions
- Sit on a bench with a vertical back support, holding a barbell at the front rack position.
- Use a slightly wider than shoulder-width grip with palms facing up.
- Brace your core and pull your shoulders back.
- Press the bar straight up just past the top of your head.
- Lower the bar behind your neck, stopping at the base of your skull.
- Press the bar back overhead and lower to the front rack position.
- Press the bar straight overhead again to lockout (full Rocky rep).
- Lower back to the front rack. Continue the alternating pattern.
Barbell Seated Bradford Rocky Press Form & Visual
Barbell Seated Bradford Rocky Press Benefits
- Constant tension on the shoulders
- Hits all three deltoid heads
- Combines two classic press patterns
- Develops shoulder mobility
- Builds shoulder size and strength
- Useful for breaking through shoulder plateaus
Barbell Seated Bradford Rocky Press Muscles Worked
- Anterior deltoid
- Lateral deltoid
- Posterior deltoid
- Triceps brachii
- Trapezius
Barbell Seated Bradford Rocky Press Variations & Alternatives
- Bradford Press
- Rocky Press
- Behind The Neck Press
- Barbell Shoulder Press
