I could use some help w/ form on overhead presses

[cranny]

The last few wks. I've done OHP's seated in the smith machine. I've noticed once the weight gets heavy I develop a terrible arch in my back. I try to stay conscious of it but seem to keep doing it. Do you know of anything I can try barring tying my back to the seat?

[silver_shadow]

why are you using the smith??? there's probably no way to correct your form if you are using the smith for anything.

[RagingBull666]

Cranny, ditch the smith and try it on a free bar. See what happens there. SS, RB

[cranny]

I haven't had a spotter for the last few wks. but I'm thinking I do the same thing even w/ a free bar. My lower back refuses to stay against the seat. My back seems to arch as I lower the weight. I'll then try to straighten up before I press. I think more than anything it's a terrible habit I've developed unconsciously over the years. I thought of lowering the weight a good bit and focus on keeping good form only. Then gradually go up in the weight so long as the arch doesn't appear. That's about the only thing I can think to do. Just don't go up in the poundage until I can handle it w/ decent form.

[GTLifter]

Do it standing. You don't need a spotter.

[RagingBull666]

Cranny, one thing I've done to counter that is to give a slight incline to the bench when doing pressing movements. You may be arching to allow the bar path to be mechanically correct. SS, RB

[G-REX]

Both Bull and GT have good suggestions. Another issue common in overhead pressing is simply weight transferal. What happens is that the weight gets heavy enough that your body shifts itself to increase leverages or shift the weight to a stronger muscle group. In other words your chest is probably quite a bit stronger than your shoulders, so you subconsciously push your chest up to meet the bar, causing the arch in your back. If that's the case, it's not going to matter if you do it standing or seated. You just need to back off the weight and up the reps a bit until the shoulders get stronger and you can keep proper form.

[cranny]

Thanks all, I appreciate it. G-REX I think you nailed it w/ me trying to compensate by using some chest in the movement and not realizing it.

[silver_shadow]

maybe you could learn to do push presses.