DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Adjust the seat so the handles are at or slightly above shoulder height; sit with the back against the pad and both feet flat.
- 02
Grip the handles with straight wrists, elbows directly under the handles.
- 03
Exhale and press the handles up until the arms are nearly straight, elbows not locked, back staying on the pad.
- 04
Inhale and lower back to shoulder height under control without letting the stack crash.
Common mistakes
- Seat too low so the handles start well below the shoulders, stressing the shoulder joint.
- Arching the lower back off the pad while pressing.
- Locking the elbows or shrugging at the top.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Substitutions
Reviewed and published general substitutions. Use one of these when the station is taken, the equipment is missing, or the movement does not feel right.
- Instead of this exercise, doSeated Dumbbell Shoulder Press
Equipment needed: Dumbbell, Bench
When it applies: Use when the machine is taken; dumbbells are logged per hand. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
- This exercise can replaceSeated Dumbbell Shoulder Press
Equipment needed: Machine
When it applies: Use for a more stable movement path; machine stack numbers are compared only on the same machine. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
Each substitution is signed off by a reviewer. Program-specific substitutions are offered in the training page instead.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.