Dumbbell chest press:
Lie back on a bench holding a dumbbell in each hand just to the sides of your shoulders. Your palms should be facing towards your feet in the starting position, although if you have shoulder issues then switch to a neutral grip, where the palms face each other.
Press the weights above your chest by extending your elbows until your arms are straight, then bring the weights back down slowly. To take advantage of the range of movement offered by using dumbbells rather than a barbell, take the weights down past your shoulders and bring them closer together at the top of the movement. Don’t touch them at the top, though, because that will take some of the strain off your muscles.
Mistakes and Recommendations:
Too much weight effects the right technique. Try to pick the right dumbbell weight for you.
It is important to keep the right angle in your elbows. Do not press them to the body.
The head must be pressed to the bench and legs should be pressed to the floor. Do not raise them. The correct movements speed is an important component of the successful training. Perform smooth, slow and clear movements.

Dumbbell chest press.