Intermediate exercise

Bradford/Rocky Presses

Also called Bradford Press, Rocky Press

Technique

How to perform Bradford/Rocky Presses

Sit on a stable bench with your feet planted and torso upright.
Hold the bar in front of your shoulders with an overhand grip wide enough to allow the intended pressing arc.
Raise the bar only enough to clear your head, keeping your elbows short of full lockout.
Guide the bar behind your head within a range you can control without forcing the shoulder position.
Raise it just enough to clear your head again and return it to the front of your shoulders.
Continue alternating front and back with a steady torso and controlled passes.

Programming relevance