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
References
openstax.orgCommunity draft · awaiting expert review