Dumbbell chest press
This exercise can be performed with the bench set at different angles to emphasize different portions of your pectorals. With the bench set at a slight incline, for example, you'll put more of an emphasis on your upper chest and shoulders. With the bench flat, you're working the center portion of your chest. And, with the bench at a decline (head lower than feet), you're working the lower, smaller section of your chest. Note: Of the three, the flat bench position is the most important, followed by the incline.

Holding a weight in each hand, lie on the bench with your feet either on the floor or at the end of the bench. Pull in your abdominals, but don't flatten out your back (there should be a slight, natural curve). With your palms facing forward, push the weights up and toward each other so that your arms are directly over your shoulders. Do not lock your elbows straight, and keep your shoulder blades in contact with the bench. Now, slowly bend your elbows, bringing them down and to the sides, a little below your shoulders. Repeat the movement, pushing the weights up and toward each other.