Standing Bradford Press (Rocky Press).

Make every rep count.

1. 01

   Set the bar in the rack just below shoulder height and load your weight.

2. 02

   Stand shoulder-width, grab the bar at or slightly wider than shoulders with an overhand (pronated) grip.

3. 03

   Step under the bar, unrack with a neutral spine, and keep ribs down.

4. 04

   Take 2 controlled steps back. Inhale, brace your core, and tuck your chin slightly to keep the neck safe.

5. 05

   Press the bar up to about 3/4 lockout (don’t fully lock out overhead).

6. 06

   Lower it under control to the front, then guide it behind the head to the upper traps (not down the neck).

7. 07

   From behind the head, press again to 3/4 lockout, then cycle back to the front and repeat for reps.

8. 08

   Form notes: Keep the bar path close, elbows slightly forward, and torso tall—no leaning back. If shoulder mobility is limited or you feel pinching, reduce range/weight or swap the movement.