The chest is one of the larger muscles groups in the body, and incline bench exercises can strengthen this important area. According to IronWorkout.com, the pectoral muscle, located in the upper chest, assists with proper posture and movement of the arms. This fan-shaped muscle is quite large and runs from the collar and breast bones down to the rib cage, while wrapping around both sides of your body. IronWorkout.com advises people to perform all chest exercises in proper form in order to gain maximum benefit from your effort.
Barbell Bench Press
The use of an incline bench during the barbell bench press will allow you to target your upper chest muscles, shoulders and triceps. Choose a barbell weight that will be challenging yet still allow you to complete 10 repetitions with proper form. Start with the barbell about three inches from your chest; your shoulders should be attached to your back, and your arms bent with elbows into your sides. ShapeFit suggests you push your arms straight in front of you and then lower back down to the starting position in a controlled manner, especially since the exercise is in both the pushing and lowering movements. If you are using high weights, it is best to perform this exercise with a spotter.
Incline Dumbbell Flyes
One of the benefits of using dumbbells for this exercise is that both the right and left side of your body has an equal workload. The incline dumbbell flye (or fly) works the chest, front deltoids and the biceps. Start by sitting on the incline bench with your back flat against the back of the bench and your shoulders secure on your back. With a dumbbell in each hand, stretch your arms in front of you, rounded and with palms facing in and almost touching one another. ShapeFit recommends visualizing that you are hugging a giant tree. In a controlled movement, open your arms to their respective side until they are parallel to the floor. Make sure to keep a bend in both elbows as you lower your arms.
Barbell Incline Shoulder Press
The barbell incline shoulder press strengthens the chest, shoulders and triceps. BodyBuilding.com instructs the exerciser to lie back on the incline bench and grip a barbell slightly wider than shoulder width apart. Choose a barbell weight that will be challenging yet still allow you to complete 10 repetitions with proper form. Hold the bar over your head, with your arms parallel to your ears. Make sure to keep a micro-bend in your elbows. Bend your arms and lower your elbows until your triceps are parallel to the floor. Push the barbell back up to starting position. Repeat for 10 repetitions.
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