Bradford/Rocky Presses

How to perform

1. 01Sit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down. This is your starting position.
2. 02Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms.
3. 03Now lower the bar down to the back of the head slowly as you inhale.
4. 04Lift the bar back up to the starting position as you exhale.
5. 05Lower the bar down to the starting position slowly as you inhale. This is one repetition.
6. 06Alternate in this manner until you complete the recommended amount of repetitions.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Set the bar path over mid-foot and keep it there.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.