Stand in front of the Smith Machine bar with your feet placed directly under the bar (for optimum counter-balance). Grip the bar with your palms about 8 to 10 inches apart. Get your back straight and ready yourself for the initial lift. This is your starting position.
Lift the bar up all the way until it reaches your upper chest level and hold at the top for a fraction of a second. Then, release it back down to the starting position and repeat the entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Don't drop the bar down too fast on your way down as this may result in injury; always be in control of the weight
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.