1 - Set the Smith machine bar at about upper-chest height and place an adjustable bench underneath it with the backrest nearly vertical, or stand upright if preferred.
2 - Grip the bar slightly wider than shoulder-width with your palms facing forward and position the bar just in front of your upper chest.
3 - Brace your core, keep your chest up, and maintain a neutral spine with your feet firmly planted.
4 - Unlock the bar by rotating it, then press it upward until your arms are extended without forcefully locking your elbows.
5 - Lower the bar in a controlled motion back to upper-chest or chin level, keeping your elbows slightly in front of your body.
6 - Repeat for the desired number of repetitions while maintaining control and avoiding excessive lower-back arching.
