Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Chest
Lie on a flat bench with a light pair of dumbbells, palms facing each other.
Squeeze the shoulder blades, lift the chest, and press the dumbbells to straight arms with a soft bend in the elbows.
Open your arms out to the sides like hugging a big tree, keeping the elbow angle fixed throughout.
Stop when your arms reach bench level and the chest feels stretched; do not go deeper than that.
Bring the arms back up by squeezing the chest, not by bending the elbows.
Squeeze at the top for a second with a few centimetres of space between the dumbbells.
Going too heavy so the movement turns into a press with bent elbows.
Dropping too deep until the front delts get yanked and the joint feels wrong.
Banging the dumbbells together at the top and losing all tension.
Letting the shoulders roll forward as the arms open wide.
Go light and think about stretching the chest, not chasing a number.
Keep flyes as your second or third movement, after the heavy pressing.
Stop 1-2 reps short of failure; the bottom position is a risky place to fail.
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