OmbrosMáquinaIniciante

Smith Machine Overhead Shoulder Press

Set a bench under the Smith machine, lower the bar to chin level, then press it back up with the shoulders. The bar stays in line with the tip of your nose.

Dificuldade: Iniciante
Tipo: Força
Mecânica: Composto
Força: Empurrar
Músculos: 4

Sequência

01 · setup
To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell.
02 · start
Once you have the correct height, sit slightly in behind the barbell so that there is an imaginary straight line from the tip of your nose to the barbell. Your feet should be stationary. Grab the barbell with the palms facing forward, unlock it and lift it up so that your arms are fully extended. This is the starting position.
03 · lower
Slowly begin to lower the barbell until it is level with your chin while inhaling.
04 · press
Then lift the barbell back to the starting position using your shoulders while exhaling.
05 · repeat
Repeat for the recommended amount of repetitions.