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운동 라이브러리
Smith Standing Behind Head Military Press
A standing behind-the-head military press on the Smith machine that emphasizes the lateral delts, with the guided rails controlling a bar path that is unforgiving with free weight.
어깨머신Vertical press
주동근
측면 삼각근전면 삼각근
협응근
삼두상부 승모근코어
장비
머신
패턴
Vertical press
준비 자세
- 01Stand under the Smith bar so it tracks just behind your head.
- 02Take a grip wider than shoulder width with wrists stacked.
- 03Set feet shoulder width, brace the trunk, and squeeze the glutes.
- 04Set the safety stops around ear height before loading heavy.
수행
- 01Unhook the bar at lockout with arms extended overhead.
- 02Lower slowly behind the head to about ear level.
- 03Press back to full lockout without leaning the torso forward.
- 04Keep the neck neutral, tilting the head slightly forward only as needed to clear the bar.
체크포인트
- -Depth stops at ear level unless mobility comfortably allows more.
- -The torso stays vertical; no forward lean to escape the bar.
- -Ribs stay down and glutes stay tight to protect the lower back.
- -The bar moves smoothly with no bounce at the bottom.
흔한 실수
- -Descending to the neck without the shoulder mobility for it.
- -Arching the lower back as fatigue sets in.
- -Poking the chin far forward and straining the neck.
- -Treating it like a front press and loading too heavy.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps at conservative loads.
- -Program as a secondary press after front-of-body overhead work.
- -Skip it entirely if any bottom-range pinching appears; press from the front instead.