Barbell Seated Bradford (Rocky) Press

How to perform it

Step-by-step instructions

1. 01Sit upright with a light bar at the upper chest, take a wide comfortable grip, and use this variation only if your shoulders can move pain-free in both front and behind-the-neck positions.
2. 02Press the bar overhead from the front rack while keeping the trunk tall and the ribs from flaring.
3. 03Lower the bar carefully behind the head to the upper traps, leaving room for the neck and avoiding any bounce onto the shoulders.
4. 04Press the bar overhead again from behind the neck with the same strict control and a smooth bar path.
5. 05Bring the bar back down to the upper chest to complete the rep, and stop the set if the shoulder range or bar path becomes unstable.