Seated Bradford Press (AKA Seated Rocky Press).

Make every rep count.

1. 01

   Set the bar in the rack just below shoulder height and load your weight. Place an adjustable bench under the bar and set it fully upright.

2. 02

   Sit tall with feet planted. Grab the bar slightly wider than shoulder-width with an overhand (pronated) grip, then unrack to the front rack position.

3. 03

   Take a breath, brace your core, and press the bar about 3/4 of the way up (stop short of full lockout; don’t shrug).

4. 04

   Lower the bar under control to the back of the head/upper traps (only as far as your shoulder mobility comfortably allows—no neck contact).

5. 05

   Press again 3/4 up from behind the head, then bring it back down to the front.

6. 06

   Continue smoothly front → press → behind neck → press → front for your reps, keeping your torso upright and wrists stacked over elbows.