Barbell Seated Bradford Rocky Press
Also known as: seated barbell bradford rocky press
Skip the guesswork: Barbell Seated Bradford Rocky Press leans on heavy bilateral barbell loading for overhead strength that holds up.
How to do Barbell Seated Bradford Rocky Press
- Sit on a bench with your back straight and feet flat on the ground.
- Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Lift the barbell to shoulder height, keeping your elbows slightly bent and pointing forward.
- Press the barbell overhead, fully extending your arms.
- Lower the barbell back to shoulder height and repeat for the desired number of repetitions.
Barbell Seated Bradford Rocky Press Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Take the smallest plate jump available once the reps are clean.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Keep a rep or two in reserve on the heaviest sets.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Reset the bar between reps rather than bouncing.
Common Barbell Seated Bradford Rocky Press Mistakes
Bouncing the bar to get through the hardest inch
Pause briefly so the muscle, not the rebound, does the work.
Driving the ribcage forward to fake overhead range
Squeeze the glutes and keep the ribs stacked over the hips.
Easier and Harder Than Barbell Seated Bradford Rocky Press
Swap Barbell Seated Bradford Rocky Press For
Barbell Seated Bradford Rocky Press — Frequently Asked Questions
How do you do the Barbell Seated Bradford Rocky Press?
Sit on a bench with your back straight and feet flat on the ground. Hold the barbell with an overhand grip, slightly wider than shoulder-width apart. Lift the barbell to shoulder height, keeping your elbows slightly bent and pointing forward. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell Seated Bradford Rocky Press work?
The Barbell Seated Bradford Rocky Press primarily targets the delts. It is classified as a shoulders exercise and is performed with a barbell.
How many sets and reps of the Barbell Seated Bradford Rocky Press should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Keep a rep or two in reserve on the heaviest sets. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Seated Bradford Rocky Press good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic shoulders patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Barbell Seated Bradford Rocky Press?
Try the Battling Ropes, Kettlebell Double Push Press or the Smith Upright Row. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Barbell Seated Bradford Rocky Press the same as the seated barbell bradford rocky press?
Yes. The Barbell Seated Bradford Rocky Press is also commonly called the seated barbell bradford rocky press. Different gyms and training programs label it differently, but "seated barbell bradford rocky press" refer to this same movement.
