This exercise builds strength on your chest muscles, including your shoulders and triceps.  You will need a barbell with the maximum set of weights that you can push up, as well as an incline bench that is equipped with a barbell rack.  This exercise can be done by beginners, as long as there is a spotter to give guidance on proper biomechanics.  If there is no spotter around, use the minimal set of weights that you can safely use to execute the movement.  This is called medium grip for your arms and forearms create a relative 90 degree angle with each other at the middle of the execution.

Sit on the incline bench with your feet planted securely on the floor.  Rest your back on the incline bench with your shoulders and back straight.  Grip the handlebars securely with both hands.  Make sure that your hands are slightly more than shoulder-breadth apart.  Exhale as you lift the barbell upward, locking your elbows in position.  This will be your starting position.  Maintain the contraction of your chest muscles and pause for a second at the peak.

Slowly lower the barbell to chest level, and remember to inhale as you do so.  Take your time in lowering the barbell; ideally, it should take you twice as long to lower the weights down as it is to push it up.  Your barbell should be at the level of your chest, not at your neck or stomach.

After a brief pause, exhale as you go back to starting position.  Repeat with the recommended number of reps and sets.

*Note: if no spotter is found and you wish to train your chest muscles to the fullest, lock only one side of weights of the barbells.  This way, if you encounter difficulties in your exercise, you can tilt the barbell on the side that is not locked.  This will remove the set of weights on that side, allowing you to rescue yourself.  Check the policy in your fitness center if this measure is allowed.

If you are looking for some workouts that are going to build your chest, than check out Ultimate Fitness Gear.  It has the P90x workouts, Get Insanity, and the Turbo Fire Workout, that will help you tone and build muscle

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Tags: barbell, barbell rack, builds strength, chest muscles, Free Weights, incline bench, shoulders and triceps, Weight Lifting, weightlifting