Press the dumbbells up and squeeze your chest at the top position. Pause, then press it back up. Your goal is not to flap your arms like a bird to take flight, like the name suggests—squeezing is the name of the game here.
My gym has the following Smith Machine, Leg Press, Leg Extension, Leg Culr, Multi-hip, 45 degree Leg Press (the upside down version of hack squat machine, if you know what I mean) and a squat rack.
I feel week compared to a lot of guys my size at the gym that do 250 like its nothing as a work out.
The more work you give a muscle to do the more recovery time that is needed for that muscle.
You have to not let your muscles get used to what you are doing.
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