<ul>
<li><strong>Adjust the Seat:</strong> Set the seat height so that your elbows are at a 90-degree angle when gripping the bar.</li>
<li><strong>Set the Bar Height:</strong> Position the barbell at shoulder level on the Smith machine.</li>
<li><strong>Grip the Bar:</strong> Grab the bar with an overhand grip, slightly wider than shoulder-width.</li>
<li><strong>Sit Down:</strong> Sit back against the seat with your feet flat on the floor and back straight.</li>
<li><strong>Press Up:</strong> Push the barbell upward until your arms are fully extended.</li>
<li><strong>Lower Slowly:</strong> Lower the barbell back down to shoulder level in a controlled manner.</li>
</ul>
<p>&nbsp;</p>