Bench

The bench is the most-used support tool in the gym, and not just for chest. It works as a base for presses, flyes, pullovers, rows and dozens of other exercises. The adjustable version lets you switch from flat to incline to decline by changing the backrest angle.

The flat bench (0 degrees) distributes the load across the entire pectoralis major, with good activation of the sternal portion (middle and lower fibers) and the triceps. It's the variation that lets you move the heaviest load and is the basis of the traditional bench press.

The incline bench (between 30 and 45 degrees) shifts emphasis to the clavicular fibers, that is, the upper chest, recruiting the front delts more heavily. Past 45 degrees the work transfers too much to the shoulders and the exercise loses effectiveness for the chest. The ideal angle for the upper chest is around 30 degrees.

The decline bench (negative angle, usually -15/-30 degrees) emphasizes the lower fibers of the chest, although the difference compared to the flat bench isn't as marked as many believe. It's used less often but can have a place in a program targeting complete development. If you can only pick one tool, an adjustable bench with good stability covers all three variations.