Shoulder Press Machine

준비 자세

1. 01Adjust the seat so the handles sit near shoulder height.
2. 02Sit with the back flat against the pad and feet planted.
3. 03Grip the handles with forearms roughly vertical.
4. 04Brace the core and pull the ribs down before pressing.

수행

1. 01Press the handles up until the arms are nearly extended.
2. 02Keep the back on the pad as the handles travel overhead.
3. 03Stop just short of locking the elbows hard.
4. 04Lower under control until the elbows return to the start.

체크포인트

• -The back stays in contact with the pad throughout.
• -Wrists stay neutral and stacked over the elbows.
• -Ribs stay down instead of flaring at lockout.
• -The range starts at shoulder height, not above it.

흔한 실수

• -Setting the seat too low so the start is cramped.
• -Arching off the pad to push more weight.
• -Slamming the elbows into a hard lockout.
• -Cutting the bottom range short of shoulder height.