Standing Bradford Press (Rocky Press) 101 Video Tutorial
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Overview
The Standing Bradford Press (also known as the Rocky Press) is a dynamic shoulder exercise that primarily targets the deltoids while also engaging the abs, traps, and triceps. Performed with a barbell, this exercise involves lifting the barbell overhead while maintaining a standing position. The movement requires both shoulder strength and stability, as the barbell is moved from the front of the body to overhead, then rotated behind the head and returned to the starting position. This fluid motion challenges the shoulders through a full range of motion, while the core and triceps are engaged to stabilize and assist in the movement. The Standing Bradford Press is an excellent exercise for building shoulder strength and improving overall upper body endurance.
How to Perform
Set the barbell just below shoulder height and load it with your desired weight.
Stand with your feet shoulder-width apart and grasp the bar with a pronated grip, positioning your hands either at or just outside shoulder width.
Step under the bar, ensuring your grip is secure, and lift it off the rack while maintaining a neutral spine.
Take two steps back from the rack, take a deep breath, and engage your core by bracing your midsection.
Tuck your chin slightly and press the bar overhead, stopping when your arms are about three-quarters extended.
Lower the bar slowly behind your head in a controlled manner, keeping your core engaged and maintaining good posture.
Press the bar back up to the three-quarter lockout position, then repeat the movement for the desired number of reps.
Throughout the exercise, ensure that your core is engaged and your back remains straight to avoid any strain on the spine. Focus on smooth, controlled movements to maximize muscle engagement and minimize risk of injury.
Tips
At the top of the press, focus on reaching upward without stressing over keeping your shoulders pulled down and back.
Maintain control of the bar by preventing your wrists from extending backward. To help with this, think about pushing your knuckles upward toward the ceiling.
Avoid using momentum to assist the movement. Do not involve any additional leg drive by bending and straightening the knees.
Engage your glutes and tighten your core as you press the bar overhead. Be mindful not to lean back too much during the movement.
Visualize trying to look through a window at the top of the press. Ensure your ears are in line with your biceps when fully extended.
If you feel discomfort in your shoulders, try adjusting your grip to be slightly wider or consider using one of the vertical pressing progressions recommended on the site.
You can adopt a staggered stance to help prevent excessive arching of the lower back. If you still struggle with maintaining core control, consider using a half-kneeling variation for more stability.
How Not to Perform
Avoid Arching Your Back
Do not excessively lean back or arch your lower back when pressing the bar overhead. This can place unnecessary strain on your spine and reduce the engagement of the target muscles. Focus on keeping your torso stable and your back neutral throughout the movement.
Don’t Use Momentum
Refrain from swinging or jerking the bar up using momentum. Instead, press the bar in a controlled manner, focusing on muscle engagement. Using momentum wastes energy and reduces the effectiveness of the exercise.
Don’t Overextend the Wrists
Avoid allowing your wrists to extend too far back when holding the bar. This can lead to wrist strain and decreases control of the movement. Focus on keeping your wrists straight and your knuckles pointing upward to maintain stability.
Don’t Lock Your Elbows Too Early
Ensure that you press the bar only to about three-quarters of the way to lockout rather than fully extending your arms. This avoids over-stretching the elbows and keeps constant tension on the shoulders.
Avoid Excessive Leg Drive
Do not use your legs to assist in the press by bending or extending your knees. The focus should be on isolating the shoulders and upper body. If you feel the need to involve your legs, adjust your stance or consider a different variation.
Don’t Hold Your Breath
While bracing your core is important, avoid holding your breath throughout the movement. Breathing properly ensures stability and prevents unnecessary pressure on your chest and abdominal area. Inhale before you press, and exhale as you bring the bar back down.
Avoid Shrugging Your Shoulders
Do not shrug your shoulders or allow them to creep up toward your ears during the press. This can strain your traps and upper back. Keep your shoulders down and focus on pressing the bar directly overhead.
Don’t Lean Forward or Backward
Avoid leaning your torso forward or backward during the press. This misalignment can lead to poor muscle activation and unnecessary strain. Keep your body upright and aligned to ensure optimal form and focus on the shoulder muscles.
Avoid a Narrow Grip
Do not grip the bar too narrowly as it can lead to shoulder discomfort and inefficient muscle engagement. A grip that is shoulder-width or slightly wider is recommended for better stability and more effective targeting of the shoulders.
Don’t Rush the Movement
Perform the exercise at a steady pace, ensuring each part of the movement is deliberate and controlled. Rushing through the press can lead to poor form, reduced muscle activation, and a higher risk of injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
