* Place a flat bench below smith bar and hold the bar with a shoulder width pronated grip.

* Unlock bar from smith rail and hold bar above the chest with arms straight.

* Retract scapula and have elbows beteween 45 and 90 degree angle. An advanced tip is to tuck the shoulders down into the sockets and driven back.

* Breathe in and lower bar to the middle chest.

* After pausing at the bottom push the bar towards the starting position squeezing the chest.

* Repeat for reps.