Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Chest
Set the bench to a 15-30 degree decline and lock your legs under the pads.
Hold the dumbbells on your thighs and lie back, kneeing them up one at a time.
Straighten both arms over your lower chest with the shoulder blades pinned to the bench.
Lower the dumbbells under control to the sides of your lower chest until you feel a comfortable stretch.
Press back up and squeeze the chest for a second at the top without clanging the bells.
After the last rep, pull the dumbbells to your chest, unhook your legs, and sit up slowly.
Flaring the elbows too wide at the bottom and yanking on the front delts.
Sitting up suddenly after the set and feeling light-headed.
Pressing toward the stomach instead of straight up over the lower chest.
Going so heavy that the left and right side no longer reach the same depth.
Keep the dumbbells a little closer to the torso than on flat bench to keep the shoulders happy.
Two or three sets is plenty; the lower chest already gets work from dips and flat pressing.
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