Seated Barbell Bradford Press
Also known as: seated rocky press
In SetGrip: Barbell Bradford Press (Seated)
- Secondary muscles
- Triceps, Upper Back
- Body part
- Shoulders
- Position
- Seated
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Sitting down for Bradford presses removes the hip sway that creeps in when the bar passes over your head standing, leaving the strict front-to-back arc as the entire exercise. As with the standing version, the bar never locks out and just clears your head each pass, so modest loads for 10 to 15 reps deliver a long, continuous burn.
How to do the Seated Barbell Bradford Press
- Sit on a bench with your back straight and feet flat on the ground.
- Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Lift the barbell to shoulder height, keeping your elbows slightly bent and pointing forward.
- Press the barbell overhead, fully extending your arms.
- Lower the barbell back to shoulder height and repeat for the desired number of repetitions.
Tip: Squeeze the bar hard and keep the wrists straight over the elbows through the whole rep.
Muscles worked
Primary
Delts · Shoulders
The front delts assist every press and take over on Bradford and behind the neck variations.
Secondary
- Triceps — The triceps lock out the elbow on every press and dominate close grip and skull press variations.
- Upper Back
Common mistakes
- Elbows flaring wide — on horizontal presses keep the elbows at roughly 45 degrees from the torso; pressing overhead, keep them under the weight instead.
- Losing the shoulder blade position — on bench-style presses set the shoulder blades back and down and keep them there; overhead, let the shoulder blades rotate up naturally with the arms.
- Bouncing or rushing the bottom — control the bar down and pause for a beat before driving up, especially on decline and close grip variations.
- Not committing to a variation — Bradford presses, skull presses and the like are hybrids; pick a fixed range and stick with it for the whole set.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Presses are the main movement in a push session and should go first or second. Superset them with a row or pulldown for a push and pull pair using the same bench or station.
Variations and alternatives
Similar exercises
Without barbell
Frequently asked questions
What muscles does the Seated Barbell Bradford Press work?
The Seated Barbell Bradford Press primarily works the delts. It also involves the triceps and upper back, which assist the movement and stabilise the joints.
Is the Seated Barbell Bradford Press good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Seated Barbell Bradford Press with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Seated Barbell Bradford Press?
If you cannot do the Seated Barbell Bradford Press, try the Dumbbell Cuban Press, the Kettlebell Arnold Press or the Barbell Bradford Press. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Seated Barbell Bradford Press, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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