The bench press might be the most common chest exercise, and it includes variations such as the decline and incline press. The incline and regular bench press can both be performed using dumbbells, barbells and cable systems.
Technique
The technique for both types of bench press are similar. If using a barbell, grasp the bar overhand with a wide grip. The regular bench press is performed on a flat bench, and the incline press is performed with the bench set between a 45-degree and 60-degree angle, according to the American Council on Exercise. For both exercises, keep your feet flat on the ground and keep your head, shoulders and hips on the bench. For the incline press, push the weight directly up toward the ceiling then return it down to your upper chest. Return the weight to mid-chest when performing the bench press.
Muscle Recruitment
The incline press targets the chest and shoulders. Specifically recruited are the anterior and medial deltoids and pectoralis major and minor. Secondary muscles include the rhomboids, triceps, rotator cuff muscles and serratus anterior. The bench press primarily targets the anterior and medial deltoids, pectorals and the triceps. The rhomboids, rotator cuffs and serratus anterior are the secondary muscles.
Bad Habits
In the National Strength and Conditioning Association's "Performance Training Journal," Joseph M. Warpeha addresses common mistakes made with bench press exercises. Trying to lift a weight that is too heavy is an unsafe practice and can be identified a couple of ways. Lifting your butt off the seat to complete a press means there is too much weight. To stop this, only use a weight that can be lifted without requiring the extra oomph. Eventually you will be able to lift the heavier weights safely. Additionally, when a spotter has to step in to help you lift a large percentage of the weight, it serves no purpose. Nor should the spotter have to help you lift half of your repetitions. Choose a weight that can be completed with little help from the spotter---up to 10 repetitions, for example.
Tip
When performing either exercise, you should not hold your breath. Proper breathing technique involves inhaling before beginning the move, exhaling while exerting force and inhaling as you lower the weight.
Warning
Injury is possible among both forms of bench press exercise. To avoid injuring your pectorals or deltoids, select an appropriate weight, perform the movement in a controlled manner and do not allow your hands to go lower than your body. Lifting heavy weights without a spotter could result in serious injury.
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