Muscle Group: Shoulders

Some may refer to this press as the Rocky Press, after Sly Stallone. The Bradford Press combines two of the most powerful shoulder presses known, for tremendous front and side delt mass.

Clean a barbell to the front of your shoulders. Lock the legs and hips and press the barbell to arm’s length overhead. Then lower it behind your head to your ears.

Press the barbell back to arm’s length overhead and lower it to the front. Inhale as you are pressing and exhale as you are lowering the weight. Front and back should be considered one repetition.