1. Position a bench with a back support inside the Smith machine so you can sit upright with the bar above your head. Ensure the bench is set to a 90-degree angle.
2. Sit on the bench with your back flat against the pad, feet flat on the floor, and head looking straight ahead.
3. Grasp the bar with your hands a little wider than shoulder-width apart.
4. Unrack the bar by rotating your wrists to unhook the latches and lower it to the level just above your shoulders.
5. Take a deep breath, brace your core, and press the bar upward, extending your arms fully.
6. Pause at the top of the movement and then slowly lower the bar back to the starting position just above your shoulders.
7. Ensure to keep your wrists straight and elbows lined under the bar to maintain proper form.
8. Perform the desired number of repetitions, and once completed, safely rerack the bar before getting up from the bench.
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As with any exercise, proper form is crucial to prevent injury and ensure that the target muscle groups are effectively engaged. Make sure the weight selected allows you to perform the exercise with control and without compromising form. It's advisable to start with lighter weights to master the technique before progressing to heavier loads.
