# Seated Rocky Press

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

Also known as: Seated Barbell Rocky Press

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

Body region: Shoulders, Arms

## Equipment

- Barbell
- Squat Rack
- Flat Bench or Adjustable Bench

## Technique

1. Sit on an upright bench in a rack and unrack a light barbell at the front of your shoulders.
2. Press the bar overhead to full lockout.
3. Lower it behind the head to the base of the neck, then press to lockout again.
4. Lower it to the front of the shoulders to finish the rep.

### Cues

- Keep your back against the pad and feet planted.
- Use a light weight; stop if pressing behind the head is uncomfortable.

### Common mistakes

- Arching away from the backrest to press.
- Letting the bar crash onto the neck.

## Variations

- [Rocky Press](https://heatsy.app/ex/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)