Overhead Press (Smith Machine)

How to Perform Overhead Press (Smith Machine)

1. 1

   Add the appropriate amount of weight and set the bar on a Smith machine at shoulder height.

2. 2

   Sit or stand under the bar and grab it with an overhand grip just outside shoulder-width.

3. 3

   Unrack the bar and hold it at your upper chest.

4. 4

   Retract your shoulder blades, engage your abs, and take a breath.

5. 5

   Press the bar straight up until your arms are fully extended, squeezing your shoulders at the top and exhale.

6. 6

   Slowly lower the bar back to your upper chest and breathe in.

7. 7

   Repeat for the desired number of repetitions, then rack the bar.