Barbell Seated Bradford Rocky Press - Effective Shoulder Exercise

Barbell Seated Bradford Rocky Press – Effective Shoulder Exercise

Barbell Seated Bradford Rocky Press combines the infant of your head and behind your head shoulder press to enhance your Deltoids. Are you searching to maintain exceptional technique and build your Deltoids quickly? Then read our Bradford Rocky Press guide so that you start straight away.

Barbell Seated Bradford Rocky Press Exercise Summary

  • Primary Muscles Worked: Deltoid – Anterior
  • Other Muscles (Secondary) Worked: Deltoid – Lateral, Obliques, Pectoralis Major – Clavicular, Psoas major, and Serratus Anterior, Trapezius – Lower, Trapezius – Middle, and Triceps Brachii
  • Equipment: Barbell and Bench
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic or Auxiliary

Barbell Seated Bradford Rocky Press Procedure

  • You will have more support for the seated Bradford Rocky press if you perform the exercise on a bench with back support. When you must perform the press without back support, you should wear a lifting belt.
  • When you are using a shoulder press rack. It is best to position the barbell in front of you on the stand.
  • Grab the barbell with an overhand grip a slightly wider than shoulder-width. Lower the barbell to your upper chest.
  • Press the barbell straight up and fully extend your arms overhead.
  • Then, tilt your head forward and lower the barbell down behind your head to your upper shoulders.
  • Now, press the barbell back up overhead until you fully extend your arms.
  • Finally, tilt your head back and lower the bar to the top of your chest.
  • Repeat the Bradford Rocky press by alternating your press from in front of your face to behind your head, until you complete a set.

Muscles Used

Target (Agonist)

  • Deltoid, Anterior


  • Deltoid – Lateral
  • Obliques
  • Pectoralis Major – Clavicular
  • Psoas major
  • Serratus Anterior
  • Trapezius – Lower
  • Trapezius – Middle
  • Triceps Brachii

Dynamic Stabilizers

  • Biceps Brachii
  • Triceps – Long Head


  • Iliocastalis lumborum
  • Iliocastalis thoracis

Antagonist Stabilizers

  • None


If you desire to attain the ideal strength gains, you will want to follow these straightforward tips. Most Importantly, if you desire to prevent your self from getting injuries, you would be wise to try these tips.

  • Do A Correct Warm Up Prior To You Start Adding Any Heavy Weight. Not properly warming up doing a proper warm-up is the most common way to injure yourself.
  • You Need To Think Of A Plan When You Cannot Conclude Your Last Repetition. This approach is primarily important for squatting and pressing, different from deadlifts or curls were you can simply just set the bar down, you are in between the weight and the floor. The preferred plan is to use a partner and safety bars. When you may not have either you can lift without having safety collars so that you will be able to dump the weight if needed. Nevertheless, this might get you unwelcome at your desired gym.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You need to keep from making these common errors to maintain nice technique and improve your strength. Additionally, when you avoid these issues you will prevent the chance of experiencing injuries.

  • You Don’t Want Too Pass-Up Your Cooldown. You can reduce your recuperation time and decrease soreness should you perform a proper cool down.
  • You’ll Do Better To Not implement inadequate form. Incorrect technique might be the fast means to surely have an injury.
  • You Don’t Want To Dismiss Any Of Your Discomfort. Tender muscle tissue and injury pain are definitely not the same. Once you come to feel agony whenever you are doing exercises you should certainly stop, or you can simply just mhelp to make this injury more serious.

To Avoid More Bodybuilding Mistakes Look Here.

Barbell Seated Bradford Rocky Press Recap

Finally you ought to accomplish barbell seated bradford rocky press in the correct way. Your future phase is to conduct barbell seated bradford rocky press as a piece of your recurring resistance training system to develop your Deltoids.

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