Dumbbel Fat Bench Press - A fantastic exercise for the chest which offers greater range of motion than the barbell bench press as it allows your hands to come together at the top, offering fuller contraction. Starting in a contracted position, initiate the exercise by lowering the weight slowly for 3 seconds, before squeezing and exploding back up to the top. Ensure that your head, lower back and glutes are flat against the bench and your elbows are out to the side. Don'ts: Avoid tucking your chin in, arching your lower back or only completing partial reps due to use of too heavy a weight. Nick Jones - World Bodybuilding Champion & Joe Grima - IFBB World Champion