Single Arm Smith Machine Seated Military Press
Performing a single-arm Smith machine seated military press is a variation of the traditional military press that focuses on one arm at a time. This exercise targets the deltoids (shoulders) and triceps. Here's a step-by-step guide:
Muscles Targeted:
- Primary: Deltoids (shoulders)
- Secondary: Triceps
Equipment Needed:
- Smith machine
- Bench
Steps:
- Set Up:
- Adjust the height of the Smith machine bar to be around chest or shoulder level while seated on the bench.
- Place a bench in the middle of the Smith machine, perpendicular to the bar.
- Seating Position:
- Sit on the bench with your feet flat on the floor for stability.
- Grab the Bar:
- Reach up and grab the Smith machine bar with one hand. Use an overhand grip with your palm facing forward.
- Body Position:
- Keep your back straight, chest up, and core engaged.
- Ensure that your head is in a neutral position, and your shoulders are relaxed.
- Lift the Bar:
- Unrack the barbell by straightening your arm. The bar should be directly above your shoulder with a slight bend in your elbow. This is your starting position.
- Pressing Movement:
- Inhale and brace your core.
- Exhale as you press the barbell overhead until your arm is fully extended. Avoid locking out your elbow to maintain tension on the muscles.
- Top Position:
- At the top of the movement, the barbell should be directly above your shoulder. Ensure your head is in a neutral position, and your shoulders are down, not hunched up towards your ears.
- Lowering Phase:
- Inhale and slowly lower the barbell back to the starting position. Control the descent to engage the muscles effectively.
- Maintain the natural curve of your spine throughout the movement.
- Repetition:
- Perform the desired number of repetitions on one arm before switching to the other.
- Switch Sides:
- After completing the set on one side, switch to the other side and repeat the exercise.
Tips:
- Choose a weight that challenges you but allows you to maintain proper form.
- Keep your movements controlled and avoid using momentum to lift the barbell.
- Focus on maintaining stability through your core and avoid leaning to one side.
- If you experience discomfort or pain, reassess your form and consider adjusting the weight.
Always consult with a fitness professional or healthcare provider before starting a new exercise routine, especially if you have any pre-existing conditions or concerns.
