Bradford/Rocky Presses

Shoulders · Barbell

How to do it

Sit with the bar at shoulder height, overhand grip slightly wider than your shoulders. Press **only far enough to clear your head** and lower the bar behind you to your neck; press again and lower it in front. That round trip is one rep. The trick is never locking the elbow: the delt gets no rest at any point, which is why it burns with very little weight. **It needs shoulder mobility**: if you cannot pass the bar behind without forcing, stay with the normal press. The classic mistake is loading it like a military press.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Triceps

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