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:: Dumbbell chest press ::

   Positioning
    Your feet should be flat on the ground and keep your head and sacrum pressed against the bench.

   Arms

 

   Watch out when lowering your arms, they shouldn’t drop lower then if they would be parallel to the ground.

   Shoulders
    Shoulders should always be pointing downwards and kept in synch. Also make sure you keep you’re natural arch when doing this exercise.
    :: Flat dumbbell fly ::

   Upper chest
    To exercise your upper chest a little harder, do the dumbbell fly on an incline bench. Remember to keep wrists straight and aligned with your arms.

   Lower chest
  To exercise your lower chest a little harder, do the dumbbell fly on a decline bench. Make sure to keep wrists straight and aligned with your arms.