Bradford/Rocky Presses

Shoulders

Bradford/Rocky Presses

LevelBeginner EquipmentBarbell MechanicCompound ForcePush

A barbell press that alternates pressing in front and behind the head to keep the shoulders under constant tension.

Strength

Primary musclesShoulders

Secondary musclesTriceps

Energy burned

≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.6 kcal/min

Estimate range 16–26 kcal (±25 %)

Muscle mass worked8 %

Effort during a set5.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Hold a barbell at your upper chest with an overhand grip a little wider than your shoulders.
2Stand tall.

How to perform

1Press the bar overhead in front of you and lock it out.
2Lower the bar behind your head to the top of your shoulders.
3Press it back up from behind and lower it in front.
4Alternate front and back each rep.