How to do it
Tilt your chin slightly so the bar clears your face on every rep.
- 1
Set the bar on the Smith machine just above shoulder height.
- 2
Stand with your feet shoulder-width apart under the bar.
- 3
Grip the bar with a slightly wider than shoulder-width grip.
- 4
Unrack the bar and lower it to your collarbone.
- 5
Press the bar upwards until your arms are fully extended, but do not lock your elbows.
- 6
Lower the bar slowly back to the starting position.
- 7
Repeat for the desired number of repetitions.
Expert tip
Focus on a full range of motion to fully activate the shoulder muscles, and avoid locking your elbows at the top.
Common mistakes
- ✕Flaring the elbows out to 90 degrees
- ✕Arching the lower back excessively
- ✕Bouncing the bar off the collarbone