Standing Bradford Press (Rocky Press) Video Guide

Exercise Profile

  • Strength
  • Barbell
  • Compound
  • Push (Bilateral)
  • Intermediate
  • Abs, 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. Assume a shoulder width stance and place your hands at (or just outside of) shoulder width with a pronated grip on the bar.
  3. Step underneath the bar and unrack it while keeping the spine in a neutral position.
  4. Take two steps back, inhale, brace, tuck the chin, 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.
  7. You can use a staggered stance to prevent the lower back from arching excessively but if you still can’t control the anterior core then consider using a half kneeling regression shown on the site.