Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Chest
Lie lengthwise on a flat bench with your head supported and your feet on the floor.
Hold one dumbbell with both palms cupping the inside of the top plate.
Press it to straight arms over your chest with a slight elbow bend and lock that angle.
Lower the dumbbell in an arc behind your head until the arms are level with your ears and the chest is stretched.
Pull it back over the chest using the chest and lats rather than swinging it.
Brace the abs so the lower back does not over-arch in the bottom position.
Going so deep that the shoulders get yanked and the back arches off the bench.
Letting the elbows flare and bend so the move turns into a skull crusher.
Using a weight you cannot control on the way down.
Hiking the hips to help pull the dumbbell back over.
Start around 8-10 kg to learn the path; the stretch shows up long before the weight does.
Straighter arms bias the chest, slightly more elbow bend bias the lats.
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