Clavicular head
The upper portion of the pectoralis major assists shoulder flexion. An incline press changes the angle of load and emphasizes this region.
Incline pressing emphasizes the upper chest; both chest regions contribute.
Incline dumbbell press
Compound · Dumbbells
Sternocostal pectorals, anterior deltoids, triceps
How to perform +
Set a low incline, around 15–30°. Start with dumbbells beside your upper chest. Press upward and slightly inward, then lower with control.
Keep your shoulders supported; avoid shrugging at the top.
Example volume · 3 sets × 8–12 reps
Barbell bench press
Compound · Barbell
Sternocostal pectorals, anterior deltoids, triceps
How to perform +
Plant your feet, keep your shoulder blades supported on the bench, and grip just wider than shoulder width. Lower the bar under control to your mid-chest, then press up.
Keep wrists stacked over elbows. Use a spotter or safety arms.
Example volume · 3–4 sets × 5–8 reps