How to do it

1. Set an adjustable bench to a 30-45 degree incline beneath the Smith machine.
2. Load the desired weight on the Smith machine barbell.
3. Position yourself on the bench with feet flat on the floor and grasp the barbell with a slightly wider than shoulder-width grip.
4. Unrack the bar and lower it towards your upper chest while maintaining control.
5. Press the bar upwards until your arms are fully extended, then repeat.