MSI Afterburner is a commonly used program and good for overclocking. I've also used ASUS GPUTweak and it worked well.
I was able to get a 25% core increase on my Sapphire 280 (not-X) a couple years back. Your mileage may vary, your best bet is to increase your core clock slowly while running stress tests in between to determine the max stable clock. I think the average user ends up stable between 1100-1200.
Usually I use something like Unigine to stress test when I'm dialing up clocks (because it's fairly quick to use and moderately difficult on the GPU). If I'm not trying to take my time I might start with a 100Mhz bump and do a quick 30 sec test for stability. Then assuming it's stable (most would be at this freq) I might add...