Decline bench press. This variation is the opposite of the incline bench press above, so you are lying down with the feet in a higher position than your head. This exercise primarily works the lower chest muscles and shoulders.
Flat bench / Traditional bench press. This is the traditional bench press, and it is done while lying on a flat bench and pressing a barbell or dumbbells up and down at chest height. This Variation works the pectoral muscles, shoulders, and arms. To get most of the exercise lower the bar slowly and not just hammer it down.
Incline bench press. This variation is done on a bench which is normally angled between 45 and 60 degrees. While lying on the bench you are leaning backwards you are declined according to the angle you have chosen. This exercise targets muscles of the upper chest and shoulders and as with the regular bench press lower the bar slowly.
Pec flies is a great exercise to build your chest no matter if it’s on a decline, incline or flat bench. However you always need to be careful using heavy weights due to the stretch in your muscle.

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