Bradford/Rocky Presses

A pressing exercise combining overhead and front-to-back press movements, creating a full overhead ROM arc that challenges shoulder strength and mobility through multiple planes.

Instructions

1. Sit on a military press bench or seat with a barbell loaded at shoulder level, using a pronated grip (palms facing forward).
2. Your grip should be wider than shoulder-width, creating a 90-degree angle between your forearm and upper arm at the starting position.
3. Lift the barbell up to ear level, maintaining tension in your core and upper back.
4. Press the barbell overhead, fully extending your elbows at the top of the movement.
5. Lower the barbell down to the back of your head in a controlled manner, moving your elbows back behind the barbell.
6. Press the barbell back overhead to the starting position, then lower to the front of your shoulders.
7. This completes one repetition; repeat for the target number of reps.

Tips

• The broader range of motion creates greater demands on shoulder stability and mobility.
• Maintain an upright torso throughout the movement; avoid excessive lower back arch.
• Press explosively on the ascent while controlling the descent through both the front and back positions.
• This exercise is excellent for developing comprehensive shoulder strength through multiple planes of motion.
• Start with a light weight to ensure you can move safely through the full range of motion.
• Adequate shoulder mobility is essential; warm up thoroughly before loading.