Machine Military Press (Plate Loaded): Does your lower back arch as you press?
Keep your back against the backrest as you press up. Do not arch your lower back as you press.
How to fix it
- Adjust the seat height so the handles are at or slightly above shoulder height, then sit down.
- Keep your back against the backrest as you press the handles up until your arms are straight.
- Slowly lower the handles back to the starting position.
The app sets the reps for your next set
(For exercises you added to your routine yourself) For example, if you are a beginner and completed all 10 reps in each set at 30kg as planned in your last workout, the app keeps the weight the same and increases your reps to 11. When you log your sets, GYMKC reads your last set and recalculates the weight and reps for your next set.
Get GYMKC on the App StoreShould you press your lower back against the backrest too?
Sources differ slightly. Some suggest pressing your hips, lower back, and shoulders firmly against the backrest. Others suggest keeping the natural curve of your lower back rather than pressing it flat against the backrest. Either way, keep your back resting against the backrest as you press, and do not arch your lower back.
See this exercise in detail
More on the same body part
Sources
- Western Illinois University, NSCA Lifting Proficiencies · Seated Shoulder Press
- NSCA, TSAC Module 3.0-3.3 · Seated Barbell Shoulder Press
- NSCA, Basics of Strength and Conditioning
- Kim D et al., Journal of Clinical Medicine (2026)
- Coratella G et al., Frontiers in Physiology (2022)
- ACE, Exercise Library · Seated Shoulder Press
- ExRx.net, Lever Isolateral Military Press (plate loaded)
- U.S. Army, ATP 7-22.02 Holistic Health and Fitness Drills and Exercises
- Human Kinetics, New Functional Training for Sports · Overhead Pressing
- NCSF, Proper Lifting Technique
This article is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.