Bradford/Rocky Presses

in Shoulders Exercise

Main Muscle Worked: Shoulders

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Bradford/Rocky Presses - Exercise Guide

Step 1

Sit on a Military Press Bench.

Step 2

Take hold of a barbell with a pronated grip (palms facing forward). Your hands should be wider than shoulder width and it should create a 90-degree angle between your forearm and upper arm as the barbell goes down. This is your starting position.

Step 3

Lift the barbell up until it’s over your head by locking your arms.

Step 4

Lower the bar down to the back of your head slowly as you breathe in.

Step 5

Lift the bar back up to the starting position as you breathe out.

Step 6

Slowly lower the bar down to the starting position as you breathe in. This is counted as one repetition.

Step 7

Continue alternating this movement until you complete the recommended amount of repetitions.

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