1. Set an incline bench (approximately 30-45 degrees) in the middle of a Smith machine so that when you lie on it, the barbell will be directly above your upper chest.
2. Add the appropriate weight plates to the Smith machine barbell and secure them with collars.
3. Lie back on the incline bench with your feet planted flat on the ground. Ensure your back is slightly arched, your shoulder blades are retracted, and your head is resting on the bench.
4. Grasp the barbell with a grip wider than shoulder-width apart. Your hands should be positioned so that when the bar is lowered to your chest, your forearms are perpendicular to the floor.
5. Unrack the barbell by rotating the bar to disengage the hooks and lower it towards your upper chest in a controlled motion.
6. Once the bar lightly touches your chest, press it back up to the starting position by extending your arms. Focus on contracting your chest muscles during the pressing movement.
7. Perform the desired number of repetitions while maintaining proper form.
8. After completing a set, re-rack the barbell by rotating it back into the locked position on the Smith machine.
Remember to always use a weight that you can handle safely and to start with lighter weights if you are unfamiliar with the exercise. It's recommended to have a spotter if you are lifting heavy weights.
---
