Flat Bench Dumbbell Flyes

Sit on the end of a flat bench with the dumbbells resting on their ends on your knees Roll your body back onto the bench, which should enable you to comfortably move the dumbbells to a point directly above you shoulder joints (this move should be reversed at the end of the exercise, with your knees pulled in to the dumbbells and then rolling up to a sitting position).
 
Your palms should face one another and you should have a 20-30 degree bend in your elbows, which is maintained throughout the movement.
 
Lower the dumbbells down and out to the sides in a semi-circular arc to a position that is parallel to your shoulders, being sure to keep your arms perpendicular to your torso.
 
Do not bring your arms below parallel.
 
Return the dumbbells to the starting position along the same arc.
 
The entire motion should be done in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.