10 Best Bradford Rocky Press Alternatives for Shoulder Strength

Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Barbell Skier

   87% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   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. Play demonstration

   2. Barbell Seated Behind Head Military Press

   85% match

   • Delts
   • Barbell
   • Advanced
   • Compound

   It uses the same equipment and still works the delts.

   How to perform this exercise

   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
3. Play demonstration

   3. Barbell Seated Overhead Press

   84% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   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 to shoulder level, with your elbows bent and palms facing forward.
   4. Press the barbell overhead by extending your arms fully.
   5. Pause for a moment at the top, then slowly lower the barbell back to shoulder level.
   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
4. 

   4. Push Press

   82% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   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
5. 

   5. Standing Two-arm Overhead Throw

   82% match

   • Delts
   • Medicine-ball
   • Intermediate
   • Compound

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

   How to perform this exercise

   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. Play demonstration

   6. EZ Barbell Anti Gravity Press

   82% match

   • Delts
   • Ez-barbell
   • Advanced
   • Compound

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

   How to perform this exercise

   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. 

   7. Bradford/rocky Presses

   81% match

   • Delts
   • Barbell
   • Advanced
   • Compound

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

   How to perform this exercise

   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
8. 

   8. Clean And Press

   81% match

   • Delts
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Assume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip that is slightly wider than shoulder width. Point the elbows out to sides. The bar should be close to the shins. Position the shoulders over or slightly ahead of the bar. Establish a flat back posture. This will be your starting position.
   2. Begin to pull the bar by extending the knees. Move your hips forward and raise the shoulders at the same rate while keeping the angle of the back constant; continue to lift the bar straight up while keeping it close to your body.
   3. As the bar passes the knee, extend at the ankles, knees, and hips forcefully, similar to a jumping motion. As you do so, continue to guide the bar with your hands, shrugging your shoulders and using the momentum from your movement to pull the bar as high as possible. The bar should travel close to your body, and you should keep your elbows out.
   4. At maximum elevation, your feet should clear the floor and you should start to pull yourself under the bar. The mechanics of this could change slightly, depending on the weight used. You should descend into a squatting position as you pull yourself under the bar.
   5. As the bar hits terminal height, rotate your elbows around and under the bar. Rack the bar across the front of the shoulders while keeping the torso erect and flexing the hips and knees to absorb the weight of the bar.
   6. Stand to full height, holding the bar in the clean position.
   7. Without moving your feet, press the bar overhead as you exhale. Lower the bar under control .

   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
9. Play demonstration

   9. Barbell Standing Bradford Press

   81% match

   • Delts
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold the barbell in front of your shoulders with an overhand grip.
   2. Press the barbell overhead, fully extending your arms.
   3. Lower the barbell back down to the starting position.
   4. 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
10. 

    10. Push Press - Behind The Neck

    79% match

    • Delts
    • Barbell
    • Advanced
    • Compound

    How to perform this exercise

    1. Standing with the weight racked on the back of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, moving the bar in a vertical path.
    2. Using the momentum generated, finish pressing the weight overhead be extending through the arms.
    3. Return to the starting position, using your legs to absorb the impact.

    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