# Rocky Press

URL: https://heatsy.app/ex/rocky-press

Also known as: Barbell Rocky Press, Alternating Front and Behind-the-Neck Press

Variation of: [Bradford Press](https://heatsy.app/ex/bradford-press)

Body region: Shoulders, Arms

## Equipment

- Barbell
- Squat Rack

## Technique

1. Unrack a light barbell at the front of your shoulders with a grip a little wider than shoulder width.
2. Press the bar overhead to full lockout.
3. Lower it behind your head to the base of the neck.
4. 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.

## Variations

- [Seated Rocky Press](https://heatsy.app/ex/seated-rocky-press)

## Alternatives

- [Overhead Press](https://heatsy.app/ex/overhead-press)
- [Behind-the-Neck Press](https://heatsy.app/ex/behind-the-neck-press)
- [Arnold Press](https://heatsy.app/ex/arnold-press)