라이브러리로시작 
끝 
운동 라이브러리
Military Press
A machine overhead press with a fixed vertical path, useful for loading the delts heavily without balancing a free bar.
어깨머신Vertical press
주동근
전면 삼각근측면 삼각근
협응근
삼두상부 승모근전거근
장비
머신
패턴
Vertical press
준비 자세
- 01Set the seat so the handles start at about shoulder height.
- 02Sit with the back against the pad and feet planted.
- 03Grip the handles slightly wider than shoulder width.
- 04Pull the shoulder blades down before the first press.
수행
- 01Brace and press the handles up until the elbows lock.
- 02Keep the head neutral as the handles pass the face.
- 03Lower under control until the handles reach shoulder level.
- 04Reverse without bouncing out of the bottom.
체크포인트
- -Lower back stays against the pad without excessive arch.
- -Handles start level with the shoulders, not the ears.
- -Elbows track under the wrists through the press.
- -Each rep reaches full lockout.
흔한 실수
- -Setting the seat too high and cutting the range short.
- -Arching off the pad to press heavier loads.
- -Flaring the elbows straight out to the sides.
- -Slamming the stack between reps.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 10 reps for strength-focused work.
- -Use 2 to 3 sets of 10 to 15 reps for hypertrophy volume.
- -A good heavy option when free-weight overhead pressing is limited by balance or fatigue.