1. Adjust the Machine: Ensure the seat height is set so that the handles are at shoulder level. 2. Sit Down: Take a seat on the lever military press machine. Keep your back pressed against the backrest for support. 3. Grip the Handles: Grasp the handles with both hands. Your palms should be facing forward, and your hands should be positioned shoulder-width apart.
Movement
1. Starting Position: Begin with the bar slightly above your chest and your arms bent at about a 90-degree angle. 2. Press Up: Push the handles upwards until your arms are fully extended above your head. Keep your core engaged and your feet flat on the ground. 3. Pause: At the top of the movement, pause for a moment to maintain control. 4. Lower Down: Slowly lower the handles back to the starting position, ensuring that your elbows remain in line with your shoulders. 5. Repeat: Perform the desired number of repetitions, maintaining controlled movements throughout.
Tips
- Posture: Keep your back straight and avoid arching it during the lift. - Breathing: Inhale as you lower the weight, and exhale as you push the handles upward. - Weight Selection: Start with a light weight to practice proper form before increasing the load.