Instructions:

1. Adjust the bench on the smith machine to a decline position.
2. Lie down on the bench with your feet firmly planted on the ground.
3. Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
4. Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
5. Pause for a moment when the barbell is just above your chest.
6. Push the barbell back up to the starting position, fully extending your arms.
7. Repeat for the desired number of repetitions.