smith standing military press

Stand with your feet shoulder-width apart and your knees slightly bent. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. Lift the barbell off the rack and bring it down to shoulder level, with your palms facing forward. Press the barbell upward until your arms are fully extended overhead. Pause for a moment at the top, then slowly lower the barbell back down to shoulder level. Repeat for the desired number of repetitions.