Basically the movement goes as follows; stand upright, knees slightly bent, with 2 dumbells at you sides, palms facing each other. When u bring the weight up, keep your palms facing each other, squeeze the top of the pecs, and bring the dumbells chin level, and together at the top. and yes, u can't go too heavy at all with these. Try it your next chest workout, and tell me what u think.