Butterfly Press Body Position – If you are using a machine, you will use the seat provided and position your arms on the bar. If you are using dumbbells, you will lie flat on your back on the bench with one in each of your hands. You will raise the dumbbells to the face- level starting point with your arms fully bent. Movement – If you are using the machine, you will use your inner forearms to move the weights in a preset arc-like motion. If you are using dumbbells, you will use a fluid movement to carefully move them toward each other. They will meet slightly above your nose. Completion - If you are using a machine you will move the weights back to their resting position using the padded arms. The machine will provide enough resistance to allow you to build muscle mass. For maximal muscle growth using free weights, you need to ensure the dumbbell travels down the exact same arc it went up. The continuous resistance throughout the exercise will be a priority if you are serious about building muscle.

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