Abs, Traps, Triceps
Standing Bradford Press (Rocky Press) Instructions
- Adjust the barbell to just below shoulder height then load the desired weight onto the bar.
- Assume a shoulder width stance and place your hands at (or just outside of) shoulder width with a pronated grip on the bar.
- Step underneath the bar and unrack it while keeping the spine in a neutral position.
- Take two steps back, inhale, brace, tuck the chin, and press the bar three quarters of the way to lockout.
- Allow the bar to come back down behind the neck, then press three quarters of the way to lockout.
- Repeat this cyclical process for the desired number of repetitions.
Standing Bradford Press (Rocky Press) Tips
- Reach tall at the top and don’t worry about keeping the shoulders packed down and back.
- Fight to control the bar from rolling your wrists into extension and think about “rolling your knuckles toward the ceiling.”
- Keep momentum out of the movement and don’t add any additional leg drive by flexing and extending the knees.
- Squeeze your glutes and brace your abs as you press. You shouldn’t be leaning back excessively as you press.
- Imagine you’re trying to look out a window at the top, your ears should be in line with your biceps.
- 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.
- 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.