Barbell Incline Shoulders Press

Muscles worked

Setup

1. Set an adjustable bench to a high incline (60 to 75 degrees) and position it within a power rack.
2. Sit firmly with your back against the pad and feet planted wide on the floor for stability.
3. Grip the barbell with an overhand grip slightly wider than shoulder-width.
4. Unrack the bar and hold it directly over your upper chest with your wrists stacked over your elbows.

How to do it

1. Inhale and lower the barbell under control toward your upper chest, stopping just an inch above your collarbone.
2. Keep your elbows tucked at a 45-degree angle to your torso rather than flaring them out to the sides.
3. Exhale and press the bar upward in a slight arc until your arms are fully extended over your head.
4. Maintain a controlled 2-second eccentric (lowering) phase and a powerful 1-second concentric (pressing) phase.

Form checklist

• Keep your shoulder blades retracted and pinned against the bench throughout the set.
• Ensure your lower back remains in contact with the pad; do not arch excessively to compensate for the weight.
• Maintain vertical forearms at the bottom of the movement to protect the wrist and elbow joints.
• Keep your head neutral and pressed against the bench to avoid neck strain.

Pro tips

• Think about 'bending the bar' as you lower it to engage your lats and create a more stable pressing base.
• Focus on driving your feet into the floor (leg drive) to create total-body tension and increase power output.
• At the top of the movement, shrug your shoulders slightly to fully engage the traps and ensure a complete range of motion.

Make it harder

• Add a 2-second pause at the bottom of the rep to remove elastic energy and increase time under tension.
• Perform '1.5 reps' by lowering to the chest, pressing halfway up, lowering back to the chest, and then pressing to full lockout.

Frequently asked

What muscles does the barbell incline shoulders press work?

The barbell incline shoulders press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the barbell incline shoulders press?

The barbell incline shoulders press uses barbell.

Is the barbell incline shoulders press good for beginners?

The barbell incline shoulders press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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