Standing Bradford/Rocky Press
Differentiation: Mechanics
This variation of a Standing Shoulder Press is unique. Here is how: it involves a complex, two-part movement. You alternate between pressing the Olympic bar from behind your neck | to pressing the bar from in front of your shoulders for each repetition. This varied movement makes this an intense exercise that focuses more force on your shoulder muscles.
Starting Position
To get into starting position, do this...
1) Locate a squat rack to help you get the Olympic bar on and off your shoulders.
2) Set the Olympic bar on the rack's pegs at just below shoulder height.
3) Load plates onto the bar on the rack.
4) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
5) Stand inside the squat rack with your back to the bar.
6) Step under the bar and center the bar across the front of your neck, along the tops of your shoulders.
7) Grasp the bar - with your hands wide apart, using an overhand grip.
8) Use your legs to push the bar upward. Then move the bar off of the rack and straighten your torso...
9) ...and use your hands to stabilize the balance of the bar.
10) Take a few steps back and clear the bar from the rack - so you have enough space to perform the exercise.
11) Place your feet shoulder-width apart.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while lifting the bar up and over your head,
3) ...until your upper arms are parallel with the floor.
4) Then, lower the bar down...
5) ...to the back of your neck.
6) Then immediately lift the bar up and over your head, and downward onto the front of your neck.
7) Repeat reps for a full set.
8) Return the bar to the bench's pegs.
Proper Form
Pay special attention to following proper form by...
Keep your back straight.
Keep your head facing forward throughout the movement.
Keep your neck vertical and in line with your spine in order to prevent injury.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Bars | Olympic Weight Bar |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.
Tip
Do not lock out every single rep, otherwise you will become tired too easily.