10 Best Bradford/rocky Presses Alternatives for Shoulder Strength

The Bradford/rocky Presses is done standing with a barbell. Ranked closest by our scoring: the Clean And Press, the EZ Barbell Anti Gravity Press and the Push Press.

Bradford/rocky Presses

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

How to Do the Bradford/rocky Presses

The steps for the Bradford/rocky Presses itself, so you can judge how close each substitute below really is.

Delts, with triceps · Barbell · Advanced · Compound

  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.

The 10 Best Bradford/rocky Presses Alternatives

10 substitutes, ranked by how closely each one matches the Bradford/rocky Presses 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. Clean And Press

    1. Clean And Press

    99% match

    Delts · Advanced · Compound

    It uses the same equipment and still works the delts.

    • Barbell
    How to perform it
    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 Bradford/rocky Presses
    • Equipment: free weights, the same as the Bradford/rocky Presses
    • Body position: standing, the same as the Bradford/rocky Presses
  2. EZ Barbell Anti Gravity PressPlay demonstration

    2. EZ Barbell Anti Gravity Press

    99% 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 Bradford/rocky Presses
    • Equipment: free weights, the same as the Bradford/rocky Presses
    • Body position: standing, the same as the Bradford/rocky Presses
  3. Push Press

    3. Push Press

    95% match

    Delts · Intermediate · Compound

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

    • Barbell
    How to perform it

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

    Why this matches
    • Primary muscle: delts, the same as the Bradford/rocky Presses
    • Equipment: free weights, the same as the Bradford/rocky Presses
    • Body position: standing, the same as the Bradford/rocky Presses
  4. Standing Two-arm Overhead Throw

    4. Standing Two-arm Overhead Throw

    95% 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 Bradford/rocky Presses
    • Equipment: free weights, the same as the Bradford/rocky Presses
    • Body position: standing, the same as the Bradford/rocky Presses
  5. Double Kettlebell Push Press

    5. Double Kettlebell Push Press

    95% match

    Delts · Intermediate · Compound

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

    • Kettlebell
    How to perform it
    1. Clean two kettlebells to your shoulders.
    2. Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive the kettlebells overhead.
    3. Once the kettlebells are locked out, lower the kettlebells to your shoulders and repeat.

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

    Why this matches
    • Primary muscle: delts, the same as the Bradford/rocky Presses
    • Equipment: free weights, the same as the Bradford/rocky Presses
    • Body position: standing, the same as the Bradford/rocky Presses
  6. Push Press - Behind The Neck

    6. Push Press - Behind The Neck

    93% match

    Delts · Advanced · Compound

    The same equipment, taken with a wide grip.

    • Barbell
    How to perform it
    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 Bradford/rocky Presses
    • Equipment: free weights, the same as the Bradford/rocky Presses
    • Body position: standing, the same as the Bradford/rocky Presses

Bradford/rocky Presses FAQ

What muscles does Bradford/rocky Presses work?

Bradford/rocky Presses primarily target the anterior and lateral deltoids while recruiting the triceps and upper traps for lockout. The movement also requires scapular upward rotation and rotator cuff stabilization; cue a packed shoulder and controlled scapular protraction/retraction to maximize deltoid activation.

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