| Purpose: Develop the pectoralis major and minor(upper chest), deltoids (shoulders) and triceps. Secondary stress is placed on the medial deltoids(mid shoulders) and upper back muscles.
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| Equipment variations: Barbell, dumbbells or smith machine.
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| Starting position: Lie on an incline bench. Setting the incline in the lowest position usually is best for developing the upper chest. At steeper inclines the focus moves from the pecs to the shoulders. Balance your body on the bench while keeping your feet firmly planted on the floor. Grasp a dumbbell with each hand. The bottom of the dumbbells should be level with your upper pecs (upper portion of your chest). A good spotter is essential when performing any type of bench pressing exercises.
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| Performance: While keeping your elbows directly out to your sides, push the weight up to straight-arm's length. Bend your arms and slowly lower the dumbbells down toward your chest, back to the starting position where the bottom of the dumbbells are level with your upper pecs. Repeat for the desired number of repetitions. |
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