Seated Smith Machine Overhead Press

Place an adjustable bench in the upright (90-degree) position inside the Smith machine. Set the bar just above chin height.

Sit on the bench with your back firmly against the pad. Grasp the bar with an overhand grip, slightly wider than your shoulders.

Unrack the bar and hold it in front of your upper chest. This is the starting position.

Inhale and press the bar straight overhead until your arms are fully extended but not locked at the elbows.

Exhale and slowly lower the bar back down to the starting position at chin level in a controlled manner.

Repeat the movement for the desired number of reps and safely re-rack the bar.