how to do the chest press

Lie on the bench with a dumbbell in each hand and your feet flat on the floor.
You can rest your feet up on the bench if it’s more comfortable.
Push the dumbbells up so that your arms are directly over your shoulders and your palms are up.

Pull your abdominals in, and tilt your chin toward your chest.
Lower the dumbbells down and a little to the side until your elbows are slightly below your shoulders.

Roll your shoulder blades back and down, like you’re pinching them together and accentuating your chest.
Push the weights back up, taking care not to lock your elbows or allow your shoulder blades to rise off the bench.