Instructions:

1. Adjust the seat of the smith machine so that the bar is at shoulder height.
2. Sit on the bench with your back against the pad and your feet flat on the ground.
3. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
4. Extend your arms fully, lifting the bar off the rack and holding it directly above your chest.
5. Lower the bar slowly towards your forehead, keeping your elbows close to your head.
6. Pause for a moment at the bottom, then push the bar back up to the starting position.
7. Repeat for the desired number of repetitions.