• Place a decline bench underneath the Smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms extended. This will be your starting position.

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• As you inhale, lower the bar under control by allowing the elbows to flex, lightly contacting the torso.

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• After a brief pause, bring the bar back to the starting position by extending the elbows, exhaling as you do so.

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• Repeat the movement for the prescribed amount of repetitions.

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• When the set is complete, lock the bar back in the rack.