How to Do a Butterfly Press

The butterfly press, when properly executed, targets the chest muscles without overworking your arms, shoulders, back or wrists. Choosing the right exercise and using the proper form will allow you to isolate, tone and add mass to your targeted muscle group. Using a set of lightweight dumbbells, a basic workout bench and the proper technique you can incorporate this exercise into your workout.

Things You'll Need

  • Workout bench
  • Set of dumbbells
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Instructions

    • 1

      Choose a set of dumbbells that you can easily lift. Start with a light weight and gradually increase the weight, as you gain strength.

    • 2

      Sit on the edge of a workout bench with sufficient room to have your head rest on the bench after laying back.

    • 3

      Lay back, keeping your knees bent and feet flat on the floor, and hold the dumbbells slightly off your chest.

    • 4

      Extend your arms, so the dumbbells are directly above your chest. This will be your starting position.

    • 5

      Lower the dumbbells slowly out to your sides in a natural motion, bending your elbows slightly, until the weights are even with your shoulders. Be sure that your arms are extended straight -- parallel to the floor and perpendicular to the rest of your body.

    • 6

      Pause briefly before returning to the starting position. Ensure that your repetitions are smooth and natural motions. If you cannot complete a repetition, drop the weights to your side and try again, using smaller dumbbells.

    • 7

      Complete 5 to 12 repetitions depending on your ability. Once you can comfortably complete 12 repetitions three times with a 1 to 2 minute break in between, you are ready to increase your weight.