SETUP: The Rocky Press, a.k.a. the Bradford Press, is a double whammy of a shoulder exercise. Use a power rack with the safety bars set to slightly below shoulder level if you’re going for a challenging weight. Get int a split-stance, this will protect your lower back.
LIFT: Unrack the barbell and and position it level with your chin. This is the bottom of the rep and your elbows will be slightly below a 90* angle. Press the bar straight up, while keeping your shoulders pinned back to maintain great posture. From here, lower the bar behind your head and perform another press. Repeat.
TIP: Ideal grip placement on this exercise depends on forearm length. At the bottom of the rep you’ll see that my forearms point straight up. If your arms are not pointing straight up at this point of the rep, you either went too narrow or too wide, so adjust.