The dumbbell chest press is a great multijoint exercise for targeting the chest and also works your front delts and triceps. Using dumbbells compared to a barbell allows you to use a greater range of motion and help improve any strength imbalances on either side. This isn't to say one is better than the other as both dumbbells and barbells have pros and cons depending on what your goal is.
How to perform:
1) Lie down on a flat bench with feet firmly planted in the floor. Hold 2 dumbbells and with palms facing away from your body, bring them to about shoulder level (resting just above your armpits). 2) Press the dumbbells directly over your chest and move them in towards eachother as they move upwards.
3) At the top of the movement the dumbbells should nearly touch eachother. The dumbbells should be just over the middle of your chest.
4) Contract your chest muscles at the top and reverse the movement back to the starting position.
5) Repeat for desired reps.
Make sure to keep your elbows flared (45 degrees to your torso and not in a 'T' position) throughout the movement to place maximum activation of the chest muscles.
When pressing up, think of moving them in an upside down V pattern to achieve a greater range of motion.
Your body should be fixed on the bench and remain stable throughout the movement. Keep a slight arch in your lower back, keep your butt on the bench and keep your scaps retracted to prevent rounding of the shoulders in the top of the movement.
2-4 sets of 6-12 reps is a nice range to aim for. 👍🏻