Very effective in getting the striations and cuts in the middle of your chest and defining your triceps. Put thedumbbells together and you lay flat on a bench. Make sure dumbbells are being balanced and supported while holding straight out above your chest. Don’t push more on one side then the other to prevent injury. Slowly bring down the weight towards your chest and then back up.Don’t bounce the weight off of your chest. Inhale on way down and exhale on the way up. This breathing principal is very effective in most exercises. Start with light weight first to get the proper formation then work your way up to higher weight.