Target Area: Shaping of Upper Chest. This exercise works the clavicular portion of the pectoralis major (upper chest)

Exercise Type: Stretch exercise. This should NOT be done as your primary growth-stimulating exercise. Stretching exercises such as this should be done AFTER mid-range motion exercises (e.g., inclined bench press would be a mid-range exercise). The inclined fly-over stimulates the "myotatic reflex" (stretching reflex) which takes the muscle out of reserve. It can be hard on the shoulders if not done properly.

Instructions: In the start of the motion the dumbbells should be facing each other. Lower the weights slowly. This is the negative or eccentric portion of the motion, and should take 4-5 seconds. At the bottom of the motion your arms should be slightly bent, but no more than approximately 20-30 degrees. Get a deep stretch at the bottom. Your arms can be slightly rotated in at an angle approximately 20 degrees to the floor. This can increase the stretching effect of the exercise. Positive (or concentric) motion should be about 2 seconds. Squeeze (flex) your chest at the top. Make sure that you concentrate on using chest muscles and not your arms in this exercise.

Breathing: Breath in through your nose as you bring the weights from overhead to your side. Breath out through your mouth as you raise the weights back above and over your head.

Number/Sets: If you do 2 or 3 sets of 12 exercises each set, your last two moves should be difficult to do. So, adjust your weights accordingly.