How to do it
Drive your heels into the floor and grip the bar hard as you press.
- 1
Set the bar on the Smith machine to about shoulder height.
- 2
Stand under the bar and position it across your shoulders.
- 3
Grip the bar slightly wider than shoulder-width apart.
- 4
Unrack the bar by rotating the hooks away and press the bar overhead until your arms are fully extended.
- 5
Lower the bar back to shoulder height in a controlled manner.
- 6
Repeat for the desired number of repetitions.
Expert tip
Keep your core tight throughout the movement to stabilize your spine and prevent arching your back excessively.
Common mistakes
- ✕Pressing the bar forward rather than up
- ✕Letting the head jut forward under the bar
- ✕Bouncing out of the bottom with momentum