Barbell Seated Bradford Rocky Press

Barbell Seated Bradford Rocky Press

The Barbell Seated Bradford Rocky Press is a challenging upper body exercise that targets several muscle groups simultaneously. It combines elements of a shoulder press, seated barbell press, and shoulder rotation, making it an effective and engaging compound movement. This exercise primarily targets the deltoids, which are the muscles responsible for shoulder abduction and flexion. Additionally, it engages the trapezius, triceps, and core muscles. By incorporating shoulder rotation, this exercise also activates the rotator cuff muscles, promoting shoulder stability and preventing injuries. The seated position allows for greater stability during the press, focusing the effort on the targeted muscles without the need for excessive lower body engagement. The use of a barbell adds resistance, allowing for progressive overload and strength development over time. However, it is important to note that the Barbell Seated Bradford Rocky Press is an advanced exercise and should only be attempted by experienced individuals with proper form and technique. It is crucial to maintain proper posture, engage the core, and use a weight that allows for controlled movements throughout the exercise. When performed correctly, this compound movement can help improve upper body strength, shoulder stability, and overall muscular development. Incorporate it into your routine for a challenging and effective upper body workout.


  • Sit on a bench with your feet flat on the floor.
  • Grasp the barbell with a wide overhand grip, slightly wider than shoulder-width apart.
  • Bring the barbell up to shoulder level, with your elbows pointing forward.
  • Engage your core and press the barbell overhead.
  • As you press the barbell upward, rotate your wrists so that your palms face away from you at the top of the movement.
  • Lower the barbell back down to shoulder level.
  • Rotate your wrists as you lower the barbell so that your palms face you.
  • Repeat the movement for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to ensure maximum effectiveness and minimize the risk of injury.
  • Start with a weight that allows you to maintain good form throughout the exercise, and gradually increase the weight as you become more comfortable and stronger.
  • Aim to keep your core engaged and maintain a neutral spine throughout the movement.
  • Control the movement and avoid using momentum to lift the weight. This will engage your muscles more effectively.
  • Incorporate this exercise into a well-rounded shoulder and upper body workout routine for optimal results.
  • Ensure you have a secure grip on the barbell to maintain control and stability throughout the exercise.
  • Remember to breathe properly throughout the movement. Exhale as you press the barbell overhead and inhale as you lower it.
  • Prioritize safety by using a spotter or performing the exercise within a power rack if you are lifting heavy weights.
  • Consider starting with a lighter weight and performing higher repetitions before progressing to heavier weights and lower repetitions.
  • Don't neglect proper warm-up and cooldown exercises to prepare your muscles for the workout and promote recovery.


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