Bradford/Rocky Presses

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General info

Force type

Exercise type

Mechanics type

Level

Targeted muscles

Shoulders (look at the image)

Accessory muscles

Shoulders

How to perform exercise

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.
Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms.
Now lower the bar down to the back of the head slowly as you inhale.
Lift the bar back up to the starting position as you exhale.
Lower the bar down to the starting position slowly as you inhale. This is one repetition.
Alternate in this manner until you complete the recommended amount of repetitions.

Variations: For more stress on the shoulders, only lift the bar until it is slightly above the head and then lower to the opposite side. In this manner you keep more constant tension on the

What muscles work?

If the correct technique is followed, the following muscle groups work: Shoulders, and auxiliary muscles: Shoulders

Weight and number of repetitions

The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:

Goal	Sets	Reps	Weight, %1Rm	Rest between sets
Strength	2-6	1-5 reps	100-85%	3-7 min
Mass gain	3-6	6-12 reps	85-60%	1-4 min
Fat burning	2-4	13-25 reps	60-40%	1-2 min

In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!

Goal and number of variations		Level	Weight*	Reps*
			kg

*Specify the weight and the maximum number of repetitions that you can perform with this weight.

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Best workout routines with this exercise

These programs with this exercise «Bradford/Rocky Presses» are among the best rated by athletes.

Exercise substitutions

You can try replacing the exercise «Bradford/Rocky Presses» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.

Standing Military Press

Close-Grip Barbell Bench Press

Lying Close-Grip Barbell Triceps Extension Behind The Head

Seated Barbell Military Press

Barbell Shoulder Press

Standing Overhead Barbell Triceps Extension

Decline EZ Bar Triceps Extension

Barbell Incline Shoulder Raise

Decline Close-Grip Bench To Skull Crusher

Bradford/Rocky Presses Author: AtletIQ: on Bradford/Rocky Presses — The benefits of exercise, how to properly perform and how many sets to do.. Rating: 5