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Shoulders · Barbell · Intermediate

How to do Barbell Seated Bradford Rocky Press

The barbell seated Bradford Rocky press is a shoulder exercise performed while seated, focusing on pressing a barbell overhead to target the deltoids. It also engages the triceps and upper back as secondary muscles. The movement requires good shoulder mobility, core stability, and pressing strength.

Barbell Seated Bradford Rocky Press demonstration
Primary muscle
Shoulders
Also works
Triceps and Upper back
Equipment
Barbell
Level
Intermediate
Category
Shoulders

How to do Barbell Seated Bradford Rocky Press, step by step

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

Muscles worked

Barbell Seated Bradford Rocky Press works your shoulders as the main mover, with help from your triceps and upper back.

Track Barbell Seated Bradford Rocky Press in SPLYT

Barbell Seated Bradford Rocky Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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