Shoulders / Beginner / Compound (multi-joint)

Bradford/Rocky Presses

A barbell exercise for the front delts, with the triceps assisting.

At a glance

Primary

Front delts

Secondary

Triceps

Equipment

Barbell, Pull-up bar

Movement pattern

Vertical pull, Elbow flexion (curl), Overhead push

Level

Beginner

Type

Shoulders, Compound (multi-joint)

How to do it

1. Sit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down. This is your starting position.
2. Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms.
3. Now lower the bar down to the back of the head slowly as you inhale.
4. Lift the bar back up to the starting position as you exhale.
5. Lower the bar down to the starting position slowly as you inhale. This is one repetition.
6. Alternate in this manner until you complete the recommended amount of repetitions.

Common mistakes

• ✗ Doing it without the shoulder mobility for it.

  Why it hurts: The shoulder is loaded in full external rotation and the head juts forward; this is a common cause of shoulder and neck pain.

  ✓ Instead: Only use it if you can comfortably hold the position with an empty bar. Otherwise press in front of the head.

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