Barbell Seated Bradford Rocky Press
Master the Barbell Seated Bradford Rocky Press for powerful, well-rounded shoulders.
- Movement
- Compound
- Force
- Push
- Per set
- 45s
- Rest
- 1 min
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Variations of Barbell Seated Bradford Rocky Press
Barbell Standing Bradford Press
Shoulders · Deltoid Anterior · Barbell
Barbell Seated Overhead Press
Shoulders · Deltoid Anterior · Barbell
Barbell Seated Behind Head Military Press
Shoulders · Deltoid Anterior · Barbell
Dumbbell Seated Alternate Press
Shoulders · Deltoid Anterior · Dumbbell
Description
In this exercise, you sit on a bench with a barbell, pressing it up and behind your head in an arc motion.
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How to do Barbell Seated Bradford Rocky Press
- 01Setup
Sit on a flat bench with a barbell racked in front of you, grasping it with an overhand grip slightly wider than shoulder-width. Ensure your feet are firmly planted on the floor and your back is straight against the bench.
- 02Setup
Unrack the barbell and hold it at shoulder height, palms facing forward, elbows pointing slightly down and forward. Engage your core to stabilize your torso.
- 03
Press the barbell overhead until your arms are fully extended, maintaining control.
- 04
From the overhead position, carefully lower the barbell behind your head in a controlled arc, until your elbows are bent at approximately 90 degrees and the bar is just above your neck. Inhale during this phase.
- 05
Without pausing, reverse the motion by pressing the barbell back overhead and then immediately lowering it to the starting position in front of your head. Exhale as you press, completing one repetition.
Tips
- Maintain a controlled, continuous movement throughout the entire arc; avoid pausing at the top or bottom of the movement behind the head to keep constant tension on the deltoids.
- Keep your core tight and back pressed against the bench to prevent excessive lumbar arching, which can put undue stress on your lower back.
- Start with a very light weight to master the unique movement pattern and improve shoulder mobility before increasing the load.
- Focus on driving the barbell vertically through the full range of motion, engaging your deltoids and triceps for a powerful press.
Common mistakes
- Using momentum to lift the weight rather than controlled muscle contraction reduces effectiveness; slow down the movement and focus on muscle engagement.
- Allowing the elbows to flare out excessively puts unnecessary strain on the shoulder joint; keep your elbows slightly tucked and aligned with your shoulders.
- Lowering the bar too far behind the head can compromise shoulder health; only lower it to a comfortable depth where your elbows are at about 90 degrees.
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Get Ellim — FreeQuestions
What muscles does Barbell Seated Bradford Rocky Press work?
Barbell Seated Bradford Rocky Press primarily targets Deltoid Anterior. Secondary muscles include Deltoid Lateral, Serratus Anterior, Triceps Brachii.
Is Barbell Seated Bradford Rocky Press good for beginners?
Barbell Seated Bradford Rocky Press is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Seated Bradford Rocky Press?
You need Barbell to perform Barbell Seated Bradford Rocky Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Seated Bradford Rocky Press?
Maintain a controlled, continuous movement throughout the entire arc; avoid pausing at the top or bottom of the movement behind the head to keep constant tension on the deltoids. Keep your core tight and back pressed against the bench to prevent excessive lumbar arching, which can put undue stress on your lower back. Start with a very light weight to master the unique movement pattern and improve shoulder mobility before increasing the load. Focus on driving the barbell vertically through the full range of motion, engaging your deltoids and triceps for a powerful press.
What are common mistakes when doing Barbell Seated Bradford Rocky Press?
Using momentum to lift the weight rather than controlled muscle contraction reduces effectiveness; slow down the movement and focus on muscle engagement. Allowing the elbows to flare out excessively puts unnecessary strain on the shoulder joint; keep your elbows slightly tucked and aligned with your shoulders. Lowering the bar too far behind the head can compromise shoulder health; only lower it to a comfortable depth where your elbows are at about 90 degrees.
Related exercises
Barbell Standing Wide Military Press
Shoulders · Deltoid Anterior · Barbell
Barbell Standing Shoulders Press
Shoulders · Deltoid Anterior · Barbell
Standing Behind Neck Press
Shoulders · Deltoid Anterior · Barbell
Dumbbell Arnold Press
Shoulders · Deltoid Anterior · Dumbbell
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
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Free · iPhone only · Available on the App Store