Holding a dumbell in each hand, lie with your back along the bench and your feet on the floor. Hands together with palms toward each other, raise the dumbells straight above your chest. WITH ELBOWS SLIGHTLY BENT, lower the dumbells slowly to the sides, as far as possible. Return slowly to starting position. Repeat full movement up to 30 times. I call this one the Butterfly Press because of the movement. Please note that it is important to build the weight up slowly and to keep your elbows slightly bent -- too much weight on a straightened joint can cause permanent damage.

The only way to build your pecs is to do the primary bench press and the incline bench press with variations. The other alternative, is to do a hell of a lot push-ups, Try push-ups with your feet up a wall, head facing down, rep out, "ouch"! It works. But you want the bench. Use a spotter, and use " pyraimid' or "drop weight " affect to shock those muscles to grow.

Also depends on what you want to achieve. For firming up you can do less weight with more reps, whereas if you really want to bulk up, you want to add more weight to where you are pushing yourself to get 5-7 reps out. You want to repeat sets 3 or 4 times.

I had this problem for years, my chest was my hardest gainer. I would do extensive amounts of chest exercises ranging from flat barbell bench, dumbbell bench, incline, decline, flys and never get anywhere. Just a year ago I did research on the pectoral muscles and chest exercises. I found out that my technique was all wrong. In order to get results you have to tear the Muscle fibers so the fibers can recruit more fibers. Rest is key to any growth, to give time for these fibers to heal. Not only that but the technique on the very exercises that I was doing were wrong, and I found out that a lot of guys, the guys that showed me, were wasting their time. In order for the fibers to be torn you have to have a full range of motion, in order to have a full range of motion you have to push your chest out, as though you are puffing your sternum out. You have to try to put both of your shoulder blades on the bench, this will increase your range of motion in turn give you a deeper intensity for the pecs. Any chest exercise should be done this way for best results, it is awesome for flys. When I figured this out I went from 45" chest to a 48 1/4" chest. 3 and 1/2 inches in a short period of time. Give this a try, and tell me what you think. Be safe, Lift hard God bless