standing military press

ive added this to my routine. been doing it on the smith machine. i really feel it in my lower back though. is my form maybe wrong?

Could be going to heavy my man, sometimes I arch my back to press more, but ive stopped due to lower back pain. I never do military press I opt for seated dumbbell shoulder presses instead.

If I may ask why have you added this?

i do seated dumbbell press too. DJ added it to my routine. i must say i really like it though. i feel i can go much heavier coz im standing upright. maybe one of those belts would help? (dont know what its called but u know what i mean )

Called a kidney belt I think

rvp01 wrote: ive added this to my routine. been doing it on the smith machine. i really feel it in my lower back though. is my form maybe wrong?

Ok - this is coming from a purist when it comes to strength training. Military Press can only be done standing and with a barbell, not a smith machine, legs straight and heels touching. Anything else is a variation of an overhead press

As for your question - sounds like the weight is too heavy and you're hyper extending too much to drive the weight overhead. Your lower back could also be a weak spot in general, but the first option is the more likely of the two.

My advice, leave the belt alone. Grab a barbell, drop the weight and work from there. The carry over from doing this properly will help increase every other major compound lift.

Keep your elbows under the bar, create a shelf with the lats to drive from. Use a false grip as well, better for military press.

thanx bro. really appreciate the advice. will definitely give it a go tomorrow on my shoulder day.
you say heals together? so that means toes pointed outwards?

rvp01 wrote: thanx bro. really appreciate the advice. will definitely give it a go tomorrow on my shoulder day.
you say heals together? so that means toes pointed outwards?

100% toes turned out, heels together. This enables you to lock the legs tight, hammies, quads, glutes, core all tight. The tighter the body is the more it works as one.

Hand width position on the bar is personal preference. I go slightly narrower for more long term shoulder health. Create the lat shelf, upper back is tight, scapula tight and retracted. Deep breath into the stomach, everything tight. As you drive the weight over head, slight tilt back of the head to allow the weight to travel the most efficient path, as the weight passes the head allow it to relax back into a neutral position. Then repeat the process on the way down.

thanx for the help DC EVO. +1 as soon as i reload