✅ The PERFECT Smith Machine Shoulder Press
Автор: Andrew Kwong (DeltaBolic)
Загружено: 2025-08-03
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✅ The PERFECT Smith Machine Shoulder Press
1️⃣ Grip Width: Use a grip slightly wider than shoulder width (around 1.25–1.5x) to keep your forearms vertical and aligned.
2️⃣ Thumbless Grip: Use a thumbless (false) grip to let the bar rest directly on the base of your palms for better force transfer — but only do this on machines, not with free weights.
3️⃣ Spine Position: Maintain a neutral spine. Avoid excessive arching to prevent lower back strain.
4️⃣ Elbow Position: Keep your elbows slightly tucked to keep your forearms vertical and the bar stacked over your wrists. Avoid flaring out to reduce shoulder stress.
5️⃣ Shoulder Control: Keep your shoulders down and away from your ears. Don’t let them shrug up as you press.
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