Instructions:

1. Adjust the bench to a comfortable position on the smith machine.
2. Lie down on the bench with your feet flat on the ground.
3. Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
4. Unrack the barbell and lower it slowly towards your chest, keeping your elbows out to the sides.
5. Pause for a moment when the barbell touches your chest.
6. Push the barbell back up to the starting position, fully extending your arms.
7. Repeat for the desired number of repetitions.