Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Chest
Set the bench to 30 degrees and sit with a light pair of dumbbells on your thighs.
Lie back, squeeze the shoulder blades, and press to straight arms over the upper chest with soft elbows.
Open the arms out slowly over 3 seconds until they reach shoulder level and the upper chest is stretched.
Pull back up along the same arc while squeezing the chest.
Stop before the dumbbells touch so the tension stays on the muscle.
Using too steep an angle so the front delts get stretched instead of the chest.
Bending the elbows more as you fatigue, turning the fly into a press.
Dropping the weights fast and losing control in the most vulnerable position.
Lifting the glutes off the bench to help the weight up.
The 10-15 rep range fits best; isolation work does not need heavy loading.
Pairs well straight after incline pressing as an upper-chest superset.
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