<ul>
<li>Set Up: Sit on a bench positioned under the Smith machine with the backrest upright. Adjust the height of the Smith machine bar to approximately shoulder height.</li>
<li>Position Yourself: Sit on the bench with your back against the backrest and your feet flat on the floor. Grip the bar with an overhand grip, hands slightly wider than shoulder-width apart.</li>
<li>Engage Core: Tighten your abdominal muscles to stabilize your torso throughout the movement.</li>
<li>Press Up: Exhale as you push the barbell upwards until your arms are fully extended but not locked out. Keep your elbows slightly bent throughout the movement.</li>
<li>Lower Down: Inhale as you slowly lower the barbell back down to shoulder level, maintaining control.</li>
<li>Repeat: Perform the desired number of repetitions while maintaining proper form and control. Avoid arching your back or using momentum to lift the weight.</li>
</ul>