How to perform it

1. 1

   Adjust the seat of the smith machine so that the bar is at shoulder height.

2. 2

   Sit on the bench with your back against the pad and your feet flat on the ground.

3. 3

   Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.

4. 4

   Extend your arms fully, lifting the bar off the rack and holding it directly above your chest.

5. 5

   Lower the bar slowly towards your forehead, keeping your elbows close to your head.

6. 6

   Pause for a moment at the bottom, then push the bar back up to the starting position.

7. 7

   Repeat for the desired number of repetitions.

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