Lie down on a flat bench set up inside the Smith Machine. Make sure the bench is in the middle and that the bar comes down to your mid-chest line. Thus, you may need to do a few test lifts to make sure you set up everything right.
Grab the bar wide and unrack the weight and lower it down until the bar almost touches your chest and then press/push it back up. Repeat this movement for the desired or prescribed number of repetitions.
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.