How to do Bradford/Rocky Presses

How to do it

1. 1

   Sit 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. 2

   Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms.

3. 3

   Now lower the bar down to the back of the head slowly as you inhale.

4. 4

   Lift the bar back up to the starting position as you exhale.

5. 5

   Lower the bar down to the starting position slowly as you inhale. This is one repetition.

6. 6

   Alternate in this manner until you complete the recommended amount of repetitions.