Rocky Press
Also known as: Barbell Rocky Press, Alternating Front and Behind-the-Neck Press
Variation of: Bradford Press
Body region
Equipment
Technique
- Unrack a light barbell at the front of your shoulders with a grip a little wider than shoulder width.
- Press the bar overhead to full lockout.
- Lower it behind your head to the base of the neck.
- Press it back up to lockout and lower it to the front of the shoulders; that is one rep.
Cues
- Lock the arms fully at the top of each press.
- Use a light weight; pressing behind the head should be pain-free.
- Skip the behind-the-head part if you lack the shoulder mobility for it.
Common mistakes
- Lowering the bar too far down the back of the neck.
- Pushing the head forward and rounding the upper back.