How to do it
Plant both feet flat on the floor to create a solid base.
- 1
Adjust the Smith machine bar to a height just above your shoulders when seated.
- 2
Sit on a bench with back support positioned under the bar.
- 3
Grip the bar slightly wider than shoulder-width apart.
- 4
Unrack the bar and lower it to your upper chest.
- 5
Press the bar upwards until your arms are fully extended.
- 6
Lower the bar slowly back to the starting position.
- 7
Repeat for the desired number of repetitions.
Expert tip
Keep your core engaged and avoid arching your back excessively as you press the weight overhead.
Common mistakes
- ✕Bouncing the bar off the clavicle
- ✕Pressing the bar unevenly
- ✕Looking up toward the ceiling