Lie down on a flat bench set up inside the Smith Machine. Make sure the bar goes down to your mid-chest or nipple line. Thus, you may need to test the bar by lifting/lowering it a few times to make sure you set up the bench properly.
With your grip at more than shoulder-width apart, lower the weight down until the bar almost touches your chest and then push/press the weight back up to the original position. Repeat this movement for the desired or prescribed number of repetitions.
DO
DON'T
Perform this exercise in a smooth and fluid motion
Don't lock out your arms at the top of the movement
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
