This movement trains the pectoral muscles and is used to give shape and strength to the chest muscles. It is normally considered to be a finishing exercise and should be performed after completing your three sets of flat bench presses. Grab the weights by the handles in the middle, and sit on the end of the bench (Fig. 3). Keep the weights inverted and resting on your knees. Gradually lean back, holding the weights above your head (Figs. 4-5). Keeping your arms slightly bent, slowly lower the weights to the sides of your chest in an arc (Fig. 6). Extend the weights until you feel stress on your pectoral muscles and then raise the dumbbells back to the start position without touching them together. This keeps a constant stress on the muscle over a full range of motion. This movement isn’t recommended for beginners. It takes a little practice especially when heavier resistance is used. If you are training to failure, it’s a good idea to have a spotter in order to help you put the weights down without risk of injury. Beginners should consider using a fly machine since the risk of injury is minimal and it helps to develop basic lifting technique . More experienced lifters also use the machine because it efficiently isolates chest muscles and allows them to use heavier resistance.