Machine Shoulder (Military) Press

طريقة الأداء

1. 01Sit down on the Shoulder Press Machine and select the weight.
2. 02Grab the handles to your sides as you keep the elbows bent and in line with your torso. This will be your starting position.
3. 03Now lift the handles as you exhale and you extend the arms fully. At the top of the position make sure that you hold the contraction for a second.
4. 04Lower the handles slowly back to the starting position as you inhale.
5. 05Repeat for the recommended amount of repetitions.

نقاط الأداء الصحيح

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.