What Muscles Do Inclined Bench Presses Target?

Creating an effective workout routine can be difficult, especially if you aren't sure which exercises will be most beneficial for your goals. The key to effective workouts is using only exercises that target the muscles you wish to strengthen. If you wish to enhance your upper body muscle mass or strength, the incline bench press can be an effective exercise because it works multiple muscles of your upper body.

Performing the Incline Bench Press

The incline bench press is relatively easy to perform, but you should always have a spotter present to prevent injury. To perform the incline bench press, lie on your back on an inclined bench; the American Council on Exercise suggests an incline between 45 and 60 degrees. Hold a dumbbell in each hand and begin with the weights at your shoulders. Slowly press the dumbbells upward, straightening your arms. Pause briefly when your arms are fully extended, then reverse the motion and repeat as desired.

Pectoralis Major

Your pectoralis major, also known as the "lower pecs," is one of two pectoral, or chest muscles. The pectoralis major is one of the main muscles targeted by incline bench presses, although many other exercises can be used to train this muscle. Training your pectoralis major is important, particularly if you are an athlete in a sport that involves throwing, because the muscle helps move and rotate your shoulder. In addition to the incline bench press, the International Sports Science Association suggests using the flat bench press, cable crossover or lat pulldown for pectoralis major development.

Pectoralis Minor

Your pectoralis minor is located on the upper portion of your chest and runs from your ribs to your shoulder. Your pectoralis minor helps in the rotation and movement of your scapula, or shoulder blade. In addition to using incline bench presses, you can train your pectoralis minor with the chest press, chest fly or pushups.

Anterior Deltoids

Your anterior deltoids are the shoulder muscles that are positioned on the front of your body. Your anterior deltoids assist in a number of different movements, such as rotating your arms, throwing and pushing. The American Council on Exercise notes that you can work your anterior deltoids through exercises such as medicine ball pushups, medicine ball throws and overhead presses.

Medial Deltoids

Your medial deltoids are located between your anterior deltoids and posterior deltoids, and like these other muscles, the medial deltoids act on your shoulder joint. Developing your medial deltoids will support throwing, pushing and other arm-intensive activities. You can use lateral raises and barbell presses to train your medial deltoids, if you feel that inclined bench presses alone are not sufficient.