Primarily, there are three chest muscles involved in movement: the pectoralis major, the pectoralis minor, and the serratus anterior.
Pectoral muscles are most predominantly associated with movement of the shoulders and arms. When working together, they provide stability for bone structures such as the clavicle (collar bone) and the scapula (shoulder). Muscles of the chest enable us to lift, extend, and rotate our arms, along with playing a part in the process of respiration. Chest muscles are required in order to carry out everyday activities like moving furniture, lifting heavy objects, pitching a baseball, and stretching our arms.
Barbell Bench Press
Lay flat on the bench with your feet on the ground. With straight arms unrack the bar.
Lower the bar to your mid chest
Raise the bar until you've locked your elbows.
Hold your body with arms locked above the bars.
Lower your body slowly while leaning forward, flare out your elbows
Raise your body above the bars until your arms are almost locked.
Dumbbell Bench Press
Lay flat on the bench with your feet on the ground. Raise the dumbbells until you have straight arms.
Lower the dumbbells to your mid chest
Raise the dumbbells until you've locked your elbows.
Incline Dumbbell Press
Raise the bench to a 30° - 45° angle
Lay on the bench and set your feet on the ground.
Raise the dumbbells with straight arms then slowly lower them to about shoulder width.
Raise them again until your arms are locked and at the starting position again.