Place a 90 degree bench underneath smith machine. Position bar at a height so when seated, the arms are almost fully extended. When seated there should be space between the tip of your nose and bar. Grab bar with pronated grip, push up and unlock with arms fully extended. Inhale while slowly lowering the bar to chest level level. Exhale while pushing the bar back up without locking your elbows. Repeat this movement for all reps then re-rack.
Helpful tips and Tricks
Keep your head, back, & chest in proper alignment. Wrist wraps will add extra support for heavier weights.