1. Set up the Smith machine with the bar at about shoulder height.
2. Load the desired weight plates onto the bar.
3. Stand under the bar, positioning it across your shoulders. Grip the bar slightly wider than shoulder-width apart.
4. Unlatch the bar and stabilize your core by tightening your abdominals and glutes.
5. Press the bar directly overhead by extending your elbows until your arms are straight.
6. Pause briefly at the top of the movement.
7. Lower the bar back to the starting position with control to complete one repetition.
8. Perform the desired number of reps and sets, ensuring proper form throughout.
Make sure to maintain proper posture during the exercise, keeping your back straight, and avoid locking your knees. Adjust the weight according to your strength and fitness level. Always perform this exercise with a focus on form to prevent injury.
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