1. Position an incline bench under the Smith machine bar at about 30-45°. 2. Lie back on the bench with your feet flat on the ground, and position the bar over your upper chest. 3. Grip the bar slightly wider than shoulder-width apart, keeping your wrists straight. 4. Lower the bar slowly to your upper chest, keeping your elbows at 45° to your body. 5. Press the bar back up, fully extending your arms without locking your elbows.

1. Lie flat on a bench with a dumbbell in each hand, arms extended directly above your chest. 2. Slowly lower the dumbbells to your chest, taking about 3 to 5 seconds to do so. 3. Pause briefly at the bottom, then press the dumbbells back up. 4. Repeat the movement, focusing on the slow, controlled lowering movement.

1. Set an incline bench at a 15-45° angle. 2. Lie with a barbell held just above your upper chest, grip wider than shoulder-width. 3. Plant your feet flat on the floor, and fully extend your elbows to lift the bar. 4. Take a breath at the top of the movement to brace the core. 5. Lower the barbell to your chest, slowly and with control.

1. Lie back on an incline bench with a dumbbell in each hand, arms fully extended above your chest. 2. Lower the dumbbells lin a wide arc to the sides, keeping your elbows slightly bent. 3. Lift the dumbbells back to the starting position without letting them touch at the top.

1. Lie on a bench, feet flat on the ground, holding dumbbells at your chest. 2. Press the dumbbells up until your arms are extended. 3. Lower the dumbbells back to your chest. 4. Hold the dumbbells at chest level for 3 seconds, keeping them steady. 5. Press the dumbbells back up and repeat.

1. Lie back on an incline bench with a dumbbell in each hand. 2. Press the dumbbells from your chest up to full extension. 3. Lower the dumbbells slowly back to your chest. 4. Keep your wrists straight and elbows pointed outward.

1. Lie back on an incline bench at a 30-45° angle, with your feet flat on the floor. 2. Bring the dumbbells to shoulder height, palms facing forward. 3. Press the dumbbells up slowly and steadily. 4. Lower the dumbbells back to shoulder height.