라이브러리로시작 
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운동 라이브러리
Smith Standing Military Press
A strict standing overhead press on the Smith machine that removes bar-path balance so you can focus effort on the delts while still training the trunk to brace upright.
어깨머신Vertical press
주동근
전면 삼각근
협응근
삼두측면 삼각근상부 승모근코어
장비
머신
패턴
Vertical press
준비 자세
- 01Stand under the Smith bar so it lowers to the clavicles just in front of the face.
- 02Grip the bar just outside shoulder width with forearms vertical.
- 03Set feet at shoulder width and squeeze the glutes to lock the hips.
- 04Brace the trunk before unhooking the bar.
수행
- 01Unhook the bar and lower it under control to upper chest level.
- 02Press straight up along the rails, tilting the head back slightly to clear the bar.
- 03Push the head through once the bar passes the forehead.
- 04Lock the elbows fully with the bar over the shoulders, then lower for the next rep.
체크포인트
- -No knee bend or leg drive; this is a strict press.
- -Glutes and abs stay tight so the lower back does not overarch.
- -Elbows track under the bar the whole way.
- -Full lockout on every rep with the head pushed through.
흔한 실수
- -Sneaking in a push-press style dip as the weight gets heavy.
- -Standing misaligned so the fixed path forces the bar around the face.
- -Overarching the lumbar spine instead of bracing.
- -Cutting reps short of lockout.
프로그래밍 노트
- -Use 3 to 5 sets of 5 to 10 reps as strict overhead work.
- -Alternate with the free barbell press across training blocks.
- -Reduce weight versus a Smith seated press since standing bracing adds demand.