Instructions:

1. Adjust the seat height of the smith machine so that the bar is at shoulder level.
2. Stand with your feet shoulder-width apart and your knees slightly bent.
3. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
4. Lift the bar off the rack and step back, maintaining a stable stance.
5. Lower the bar down to the back of your neck, keeping your elbows pointing forward.
6. Press the bar up overhead until your arms are fully extended.
7. Pause for a moment at the top, then slowly lower the bar back down to the starting position.
8. Repeat for the desired number of repetitions.