Bradford/Rocky Presses
Bradford/Rocky Presses is an exercise that works out the shoulders and upper body. To begin, sit on a Military Press Bench with a barbell at shoulder level with a pronated grip, with the arms bent at a 90 degree angle. Then lift the barbell above the head and lower it slowly to the back of the head, and lift it back up again. To add more stress on the shoulders, lift the barbell to just above the head, and lower it to the opposite side. This exercise should be repeated until the recommended amount of repetitions is completed.
Type:
Strength
Muscles Used:
Shoulders
Level:
Beginner
Equipment:
Barbell
Benefits Of This Exercise
- Strengthens the shoulders and upper body muscles.
- Increases stability and joint mobility.
- Improves posture.
- Improves balance and coordination.
- Helps to increase flexibility and range of motion.
- Enhances overall strength and endurance.
- Increases bone density.
- Improves cardiovascular health.
Step by Step Instructions For Bradford/Rocky Presses
- Sit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward). Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down. This is your starting position.
- Pick up the barbell with the correct grip and lift the bar up over your head by locking your arms.
- Slowly lower the bar down to the back of the head as you inhale.
- Exhale and lift the bar back up to the starting position.
- Inhale and lower the bar down to the starting position slowly. This is one repetition.
- Continue alternating in this manner until you complete the recommended amount of repetitions.
Variations: For more stress on the shoulders, only lift the bar until it is slightly above the head and then lower to the opposite side. In this manner, you keep more constant tension on the shoulders while minimizing triceps involvement.
Warm Up Tips
- Ensure that you are sitting on a Military Press Bench with a barbell at shoulder level.
- Hold the barbell with a pronated grip, making sure that your palms are facing forward.
- Make sure that your grip is wider than shoulder width, creating a 90-degree angle between your forearm and upper arm.
- Lift the barbell up over your head by locking your arms.
- Slowly lower the barbell down to the back of your head while inhaling.
- Exhale as you lift the barbell back up to the starting position.
- Continue to alternate between lowering the barbell to the back of your head and lifting it back up until you complete the recommended number of repetitions.
- If you want to increase the stress on your shoulders, lift the barbell slightly above your head and then lower it to the opposite side.
- Remember to maintain proper form and control throughout the exercise.
- Listen to your body and adjust the weight and intensity as needed.
- Always warm up properly before starting this exercise to prevent injury.
Bradford/Rocky Presses Safety Tips
- Ensure that the Military Press Bench is stable and secure before sitting on it.
- When gripping the barbell, make sure your palms are facing forward and your grip is wider than shoulder width.
- Maintain a 90-degree angle between your forearm and upper arm as you lower the barbell down to the back of your head.
- Control the movement of the barbell throughout the exercise, lowering it and lifting it back up slowly.
- Breathe in as you lower the barbell and exhale as you lift it back up.
- Listen to your body and stop the exercise if you experience any pain or discomfort.
- If you want to increase the stress on your shoulders, lift the barbell only slightly above your head and then lower it to the opposite side.
- Start with a weight that is appropriate for your fitness level and gradually increase it as you become stronger and more comfortable with the exercise.
- Always warm up before performing the Bradford/Rocky Presses to prepare your muscles for the workout.
- Consult with a fitness professional or trainer if you are unsure about the proper form or technique for this exercise.
Incorporating Into Other Workouts
One way to incorporate Bradford/Rocky Presses into a workout routine is to include it as part of a shoulder and upper body workout. Here's an example of how it can be incorporated:
1. Warm up: Start with a five-minute cardio warm-up, such as jogging or cycling, to get the blood flowing and prepare the muscles for exercise.
2. Compound exercises: Begin the workout with compound exercises that target multiple muscle groups, such as barbell squats or deadlifts. Perform 3 sets of 8-10 reps for each exercise, resting for 60-90 seconds between sets.
3. Isolation exercises: After completing the compound exercises, move on to isolation exercises that specifically target the shoulders and upper body. This is where the Bradford/Rocky Presses can be incorporated. Perform 3 sets of 12-15 reps of the Bradford/Rocky Presses, following the instructions provided.
4. Superset: To maximize the intensity of the workout, superset the Bradford/Rocky Presses with another shoulder exercise, such as lateral raises or upright rows. Perform 3 sets of 10-12 reps for each exercise, alternating between the two without rest.
5. Core exercises: To further engage the upper body and core, include exercises such as planks or Russian twists. Perform 2-3 sets of 15-20 reps for each exercise, resting for 30-60 seconds between sets.
6. Cool down and stretch: