Set an adjustable bench to an angle of around 30 to 45 degrees and place it in the smith machine.
Before you add the weight, lay on the bench and lower the bar to your chest. Adjust the position of the bench so the bar is lowered to the upper part of your chest.
Add the weight, and then lay back down on the bench.
Grip the bar with a slightly wider than shoulder width grip, and take the weight off the hooks. This is the starting position for the exercise.
Lower the bar in a straight line to mid chest/ nipple level. (Only Lower the bar as low as you safely can without losing tightness and stability at the shoulder joint.
Push the bar back up in a straight line by extending the elbows and focus on contracting the chest muscles.
