Barbell bench press (flat, incline and decline) 

Flat barbell bench press

These three exercises have the same movement, the only difference is the angle position of the bench. The incline bench is in 45 degrees in an upward position while the decline is 45 degrees in a downward position. 

The movement: you put your hands on the bar so that when you are in the middle of the movement your forearms and your upper arms create a 90 degree angle.The movement starts in the upper position when your arms are locked and the bar is straight over you. You then lower the bar slowly while you inhale. When the bar comes to your chest you hold it for a second and push the bar up while you exhale. That is one repetition. The lowering of the bar should take twice as long as raising it. 

The bench presses are the most effective chest exercises for building muscle mass.