Adjust the bench on the smith machine to a decline position. Lie down on the bench with your feet firmly planted on the ground. Grasp the barbell with a close grip, slightly narrower than shoulder-width apart. Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body. Pause for a moment when the barbell is just above your chest. Push the barbell back up to the starting position, fully extending your arms. Repeat for the desired number of repetitions.
GIF
