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All exercises

Barbell seated bradford rocky press

Intermediate

Barbell seated bradford rocky press is a compound barbell exercise for the front delts, also working the triceps and upper back.

What it works

Primary muscle

Front delts

Also works

TricepsUpper back

Equipment
Barbell
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Sit on a bench with your back straight and feet flat on the ground.
  2. 2Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
  3. 3Lift the barbell to shoulder height, keeping your elbows slightly bent and pointing forward.
  4. 4Press the barbell overhead, fully extending your arms.
  5. 5Lower the barbell back to shoulder height and repeat for the desired number of repetitions.

What to do instead

  • Dumbbell cuban pressDumbbell
  • Kettlebell arnold pressKettlebell
  • Barbell standing bradford pressBarbell
  • Standing behind neck pressBarbell
  • Smith behind neck pressSmith machine

Easier variations

  • Dumbbell bench seated pressDumbbell
  • Dumbbell seated alternate pressDumbbell
  • Dumbbell w-pressDumbbell
  • Dumbbell standing palms in pressDumbbell

Harder variations

  • Standing behind neck pressBarbell
  • Smith behind neck pressSmith machine
Logged today · 3 min restBarbell seated bradford rocky press

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