Seated Smith Machine Overhead Press

Position a bench with the back straight up underneath a smith machine. Before performing this exercise, be sure that the bench is directly in the middle of the barbell and that the barbell is set at the right height. Begin with the barbell at a height so that you can reach it with your arms fully extended overhead. Sit down and grab the barbell with a shoulder width overhand grip (palms forward). Push the bar up and twist the barbell to clear the hooks. Lower the barbell down until it almost touches your chest, and then push it back up to lockout.