smith standing behind head military press

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

Stand with your feet shoulder-width apart and your knees slightly bent.

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

Lift the bar off the rack and step back, maintaining a stable stance.

Position the bar behind your head, resting on your upper traps.

Keep your core engaged and your chest lifted throughout the exercise.

Press the bar overhead by extending your arms, fully straightening them.

Pause briefly at the top of the movement, then slowly lower the bar back down to the starting position.

Repeat for the desired number of repetitions.