This exercise is a perfect change of pace. It can take the place of bench press in your routine since it is essentially working the same part of your chest. However, I like to put both the bench and dumbbell press in my workout. Like the cable flys there isn't one solid bar. You are going to be using dumbbells hence the name. Each arm is going to be working independently form one another. Which is going to force your stabilizer muscles in your chest to start working.
The execution is pretty simple. Get your weight off the rack. For beginners, like always, start off small. Sit on the bench and rest the weight on your knees. Now while your are laying down on the bench bring the weights with you. So by time your completely flat on your back your weight should be in the start position. Push up just like you are doing a bench press repetition. Be sure to push with equal force in each arm. All the way up and back down to your start position is one rep. Still do 3 sets of 10.
It is going to take a couple of tries to get your rhythm. So don't get discouraged if you don't get it right away.
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