Instructions:

1. Adjust the height of the smith machine bar to chest level.
2. Stand facing the bar with your feet shoulder-width apart.
3. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
4. Step back and position yourself with a slight bend in your knees.
5. Keep your chest up and core engaged throughout the exercise.
6. Lower the bar towards your chest, keeping your elbows tucked in.
7. Pause for a moment at the bottom, then push the bar back up to the starting position.
8. Repeat for the desired number of repetitions.