Seated Bradford Press (AKA Seated Rocky Press) Video Guide

Exercise Profile

  • Strength
  • Barbell
  • Compound
  • Push (Bilateral)
  • Intermediate
  • Traps, Triceps
Shoulders Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Adjust the barbell to just below shoulder height then load the desired weight onto the bar.
  2. Place an adjustable bench beneath the bar in an upright position.
  3. Sit down on the bench and unrack the bar using a pronated grip..
  4. Inhale, brace, and press the bar three quarters of the way to lockout.
  5. Allow the bar to come back down behind the neck, then press three quarters of the way to lockout.
  6. Repeat this cyclical process for the desired number of repetitions.

Exercise Tips

  1. Reach tall at the top and don’t worry about keeping the shoulders packed down and back.
  2. Fight to control the bar from rolling your wrists into extension and think about “rolling your knuckles toward the ceiling.”
  3. Keep momentum out of the movement and don’t add any additional leg drive by flexing and extending the knees.
  4. Squeeze your glutes and brace your abs as you press. You shouldn’t be leaning back excessively as you press.
  5. Imagine you’re trying to look out a window at the top, your ears should be in line with your biceps.
  6. If your shoulders are bothering you during the movement, consider experimenting with a wider grip or utilizing some of the vertical pressing progressions listed on the site.

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