Bradford/Rocky Presses

How to do it

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.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.