10 Best Bradford Rocky Press Alternatives for Shoulder Strength

The Barbell Seated Bradford Rocky Press is done seated with a barbell. Ranked closest by our scoring: the Barbell Skier, the Barbell Seated Behind Head Military Press and the Barbell Seated Overhead Press.

Barbell Seated Bradford Rocky PressWatch the Barbell Seated Bradford Rocky Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Barbell Seated Bradford Rocky Press

The steps for the Barbell Seated Bradford Rocky Press itself, so you can judge how close each substitute below really is.

Delts, with triceps, upper back · Barbell · Advanced · Compound

  1. Sit on a bench with your back straight and feet flat on the ground.
  2. Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
  3. Lift the barbell to shoulder height, keeping your elbows slightly bent and pointing forward.
  4. Press the barbell overhead, fully extending your arms.
  5. Lower the barbell back to shoulder height and repeat for the desired number of repetitions.

The 10 Best Barbell Seated Bradford Rocky Press Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Seated Bradford Rocky Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell SkierPlay demonstration

    1. Barbell Skier

    87% match

    Delts · Intermediate · Compound

    Pick this when you want an easier version that still works the delts.

    • Barbell
    How to perform it
    1. Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
    3. Simultaneously lift the barbell up towards your shoulders while jumping slightly off the ground.
    4. As you reach the top of the movement, quickly reverse the motion and lower the barbell back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Barbell Seated Bradford Rocky Press
    • Equipment: free weights, the same as the Barbell Seated Bradford Rocky Press
    • Body position: standing, not seated
  2. Barbell Seated Behind Head Military PressPlay demonstration

    2. Barbell Seated Behind Head Military Press

    85% match

    Delts · Advanced · Compound

    It uses the same equipment and still works the delts.

    • Barbell
    How to perform it
    1. Sit on a bench with your back straight and feet flat on the ground.
    2. Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
    3. Lift the barbell off the rack and bring it down to shoulder level, behind your head.
    4. Press the barbell upward until your arms are fully extended.
    5. Lower the barbell back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: delts, the same as the Barbell Seated Bradford Rocky Press
    • Equipment: free weights, the same as the Barbell Seated Bradford Rocky Press
    • Body position: seated, the same as the Barbell Seated Bradford Rocky Press
  5. Standing Two-arm Overhead Throw

    5. Standing Two-arm Overhead Throw

    82% match

    Delts · Intermediate · Compound

    A good swap when you have a medicine ball to work with, and it still works the delts.

    • Medicine-ball
    How to perform it
    1. Stand with your feet shoulder width apart holding a medicine ball in both hands. To begin, reach the medicine ball deep behind your head as you bend the knees slightly and lean back.
    2. Violently throw the ball forward, flexing at the hip and using your whole body to complete the movement.
    3. The medicine ball can be thrown to a partner or to a wall, receiving it as it bounces back.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Barbell Seated Bradford Rocky Press
    • Equipment: free weights, the same as the Barbell Seated Bradford Rocky Press
    • Body position: standing, not seated
  6. EZ Barbell Anti Gravity PressPlay demonstration

    6. EZ Barbell Anti Gravity Press

    82% match

    Delts · Advanced · Compound

    A good swap when you have an EZ bar to work with, and it still works the delts.

    • Ez-barbell
    How to perform it
    1. Start by standing with your feet shoulder-width apart and holding the ez barbell with an overhand grip.
    2. Raise the barbell to shoulder height, keeping your elbows slightly bent and your palms facing forward.
    3. Press the barbell overhead, extending your arms fully.
    4. Lower the barbell back to shoulder height and repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: delts, the same as the Barbell Seated Bradford Rocky Press
    • Equipment: free weights, the same as the Barbell Seated Bradford Rocky Press
    • Body position: standing, not seated
  7. Bradford/rocky Presses

    7. Bradford/rocky Presses

    81% match

    Delts · Advanced · Compound

    Pick this when you want to work the delts with more balance to manage.

    • Barbell
    How to perform it
    1. Sit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down. This is your starting position.
    2. Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms.
    3. Now lower the bar down to the back of the head slowly as you inhale.
    4. Lift the bar back up to the starting position as you exhale.
    5. Lower the bar down to the starting position slowly as you inhale. This is one repetition.
    6. Alternate in this manner until you complete the recommended amount of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: delts, the same as the Barbell Seated Bradford Rocky Press
    • Equipment: free weights, the same as the Barbell Seated Bradford Rocky Press
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Barbell Seated Bradford Rocky Press

Barbell Seated Bradford Rocky Press FAQ

What muscles does Barbell Seated Bradford Rocky Press work?

The lift primarily targets the anterior and medial deltoid heads while recruiting the triceps and upper traps as synergists. It also demands rotator cuff stabilization and coordinated scapular upward rotation to control the overhead bar path.

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