Are you tired of reaching a plateau in your workout routine, struggling to push through those stubborn upper body gains? If you’re tired of the same ol’ seated barbell presses, then you might be interested in trying out the barbell seated bradford rocky press. It’s a common problem for fitness enthusiasts to hit stagnation points with their workout, and sometimes it requires a new exercise to jump-start those gains. Luckily, I’ve got just the solution. In this post, I’ll dive into the benefits of the barbell seated bradford rocky press and how it can invigorate your upper body workout.
Barbell Seated Bradford Rocky Press Summary
- Primary Muscles: Deltoid – Anterior
- Secondary Muscles: 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 Instructions
- 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.
Video Tutorial
Barbell Seated Bradford Rocky Press Muscles
Target (Agonist)
Synergists
- Deltoid – Lateral
- Obliques
- Pectoralis Major – Clavicular
- Psoas major
- Serratus Anterior
- Trapezius – Lower
- Trapezius – Middle
- Triceps Brachii
Dynamic Stabilizers
- Biceps Brachii
- Triceps – Long Head
Stabilizers
- Iliocastalis lumborum
- Iliocastalis thoracis
Antagonist Stabilizers
- None
Benefits of Barbell Seated Bradford Rocky Press
The Barbell Seated Bradford Rocky Press is an excellent exercise for targeting the anterior deltoid muscle. This movement requires you to hold a barbell in front of your chest and press it up above your head, keeping your elbows bent and tucked in towards your body. By targeting the anterior deltoid muscle, this exercise increases shoulder strength, stability and muscular endurance. It also helps to promote better posture by strengthening the muscles in the front of the shoulder. Additionally, it helps to improve overall shoulder mobility, which is especially beneficial for those who have experienced shoulder injury or pain.
Tips for Performing Barbell Seated Bradford Rocky Press
In order to get the most out of the Barbell Seated Bradford Rocky Press, it’s important to follow certain tips. This exercise is great for building strength and toning your muscles, but in order to maximize your results and make sure you don’t get injured, it’s important to practice proper form. Below are some tips to help you get the most out of this exercise.
- Setup your seat so your barbell doesn’t touch the rack during the press. Ensure you can rack and un-rack the barbell easily.
- 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.
Benefits and Tips Video
Frequent Mistakes To Avoid
When it comes to the Barbell Seated Bradford Rocky Press, there are some mistakes that you should try to avoid in order to get the most out of your workout. While this exercise can be a great way to build strength and increase muscle mass, it is important to make sure that you are doing it correctly and safely. In the following section, we will discuss some of the common mistakes that you should try to avoid when performing the Barbell Seated Bradford Rocky Press.
- 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.
Find More Barbell Exercises Here
Variations and Complementary Exercises
If you’re looking for other exercises that work similar muscles as the Barbell Seated Bradford Rocky Press, below are a list of variations, complementary, and alternative exercises that can help you build strength and target your desired muscle groups.
Barbell Seated Shoulder Press
The Barbell Seated Shoulder Press is a great alternative or complementary exercise to the Barbell Seated Bradford Rocky Press. It focuses on the shoulder muscles more than the Barbell Seated Bradford Rocky Press, but still provides excellent overall strength and stability. The shoulder press works the deltoids, trapezius, and triceps as well as other secondary muscles in the shoulder area. It is a great compound exercise that requires a good range of motion to perform properly. The Barbell Seated Shoulder Press is an excellent choice for those looking for an alternative to the Barbell Seated Bradford Rocky Press.
Barbell Standing Bradford Press
The Barbell Standing Bradford Press is a great alternative or complementary exercise to the Barbell Seated Bradford Rocky Press. It is a compound, full-body exercise that works the chest, shoulders, triceps, and core muscles. This exercise can be done with a barbell or dumbbells and it also allows you to use heavier weights as you progress. The Barbell Standing Bradford Press works the same muscles as the Barbell Seated Bradford Rocky Press but in a different way. This is because you are standing instead of sitting, so your body has to support the weight differently. Additionally, the standing press requires more balance and stability to maintain proper form. This makes it a great choice for those who want to challenge their bodies in new ways and build more overall strength.
Barbell Standing Close Grip Military Press
The Barbell Standing Close Grip Military Press is a great complementary or alternative exercise for the Barbell Seated Bradford Rocky Press. This exercise primarily works the deltoids, triceps, and upper chest muscles, which makes it a great choice for those looking to increase their upper body strength. With the barbell in a close grip, you are able to target the deltoids and triceps more efficiently. Additionally, performing this exercise standing allows for more mobility and stability throughout the movement, which can help to increase the effectiveness of the exercise. This exercise is an excellent addition to any upper body workout routine, as it strengthens the same muscles as the Barbell Seated Bradford Rocky Press while also allowing for increased mobility and stability.
Check Out These Top Barbell Exercises
Barbell Standing Military Press
The Barbell Standing Military Press is a great complementary or alternative exercise to the Barbell Seated Bradford Rocky Press. This exercise requires you to stand with your feet slightly wider than shoulder width apart, holding a barbell at shoulder height with an overhand grip. Then, press the barbell overhead until your arms are fully extended, and then lower back to the starting position. This exercise is excellent for targeting the shoulders and upper chest muscles and also works the triceps and core muscles for stability. This exercise helps to increase overall upper body strength and can be used as an alternative to the Barbell Seated Bradford Rocky Press for those who are looking for a challenging workout.
Barbell Standing Wide Military Press
The Barbell Standing Wide Military Press is an excellent alternative or complementary exercise to the Barbell Seated Bradford Rocky Press. This exercise focuses on the same muscle groups, mainly the shoulders and upper back, as the Seated Bradford Rocky Press. However, the Standing Wide Military Press allows for a greater range of motion, as it is performed standing up instead of sitting down. Additionally, the Standing Wide Military Press helps to build greater stability and balance in the shoulder muscles, as well as strengthening the core muscles used to stabilize the body. This exercise can be used as a substitute for the Seated Bradford Rocky Press or it can be used to supplement it.
Cable Shoulder Press
The Cable Shoulder Press is an excellent alternative or complementary exercise to the Barbell Seated Bradford Rocky Press. It is a great way to target the shoulder muscles while also improving posture and overall shoulder strength. The cable shoulder press can be done with either a seated or standing position and can be adjusted to fit individual needs. It also helps to engage all the muscles of the shoulder for a more dynamic and effective workout. The Cable Shoulder Press is a great way to switch up your shoulder routine, or to supplement the Barbell Seated Bradford Rocky Press for an even more intense workout.
Find More Shoulders Exercises Here
Opposing Complementary Exercises
This exercise is great for targeting the shoulders and triceps. To maximize the effectiveness of this exercise, it is important to also incorporate exercises that target opposing muscle groups. The following exercises are designed to do just that, and will help to further strengthen your shoulders and triceps.
Cable Straight Arm Low Pulldown
The Cable Straight Arm Low Pulldown is a great exercise to pair with the Barbell Seated Bradford Rocky Press. This exercise targets the back muscles, specifically the lats, which are the opposing muscle group of the chest muscles that are used in the Barbell Seated Bradford Rocky Press. By working the opposing muscle groups of the chest and back, you create balance in your physique while improving overall strength. The Cable Straight Arm Low Pulldown also allows you to better target the lats by using a different angle than the Barbell Seated Bradford Rocky Press. This exercise is great for building a strong back and should be included in any serious strength training program.
Chin Up
Chin Up is a great complementary exercise to the Barbell Seated Bradford Rocky Press. While the Barbell Seated Bradford Rocky Press works the shoulders, chest, and triceps, Chin Up works the back and biceps muscles. This makes it an ideal exercise to pair with the Barbell Seated Bradford Rocky Press as it allows for a balanced workout and helps to build strength and stability in both the upper and lower body. Additionally, Chin Up also helps to strengthen the core muscles and improve posture.
Close Grip Lat Pulldown
Close Grip Lat Pulldown is an excellent complementary exercise to Barbell Seated Bradford Rocky Press. It works the opposing muscle group, the latissimus dorsi, which helps to balance out the strength and stability of the shoulder muscles. By utilizing the close grip technique, this exercise allows for a deeper contraction of the lats, helping to build more strength and size. This combination of two exercises helps to round out the shoulder routine and make sure all the muscles are getting worked equally.
Elevate Your Shoulder Training with the Barbell Seated Bradford Rocky Press
If you’re looking to take your shoulder training to the next level, the Barbell Seated Bradford Rocky Press is a great exercise to add to your routine. This compound movement will challenge your upper body strength and stability, working multiple muscle groups simultaneously. With proper form and technique, you can improve your shoulder strength and size, while also potentially reducing your risk of injury. So, if you’re ready to push yourself and achieve those gains, incorporate the Barbell Seated Bradford Rocky Press into your workout regimen.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Shoulders Barbell Exercises
