Barbell Incline Shoulders Press Inside Squat Cage

Muscles worked

Setup

1. Position an incline bench inside the squat cage, set to an angle between 45 and 60 degrees.
2. Adjust the J-hooks so the barbell sits at a height you can reach with slightly bent arms while seated.
3. Sit firmly on the bench with your feet flat on the floor and grip the bar slightly wider than shoulder-width using an overhand grip.
4. Set the safety pins just below the lowest point of your range of motion to ensure a safe exit if needed.

How to do it

1. Unrack the bar by extending your arms and bring it directly over your upper chest/clavicle area.
2. Inhale and lower the bar under control toward your upper chest, keeping your elbows slightly tucked at a 45-degree angle to your torso.
3. Exhale and press the bar upward in a slight arc until your arms are fully extended but not locked out.
4. Maintain a controlled 2-second lowering phase followed by a powerful 1-second pressing phase.

Form checklist

• Keep your wrists stacked directly over your elbows throughout the entire lift.
• Maintain a slight natural arch in your lower back while keeping your glutes and shoulder blades pinned to the bench.
• Ensure the bar path remains consistent and does not drift too far forward away from your face.
• Keep your feet driven into the floor to create a stable base of support.

Pro tips

• Focus on 'pushing yourself away from the bench' rather than just pushing the bar up to increase stability and force production.
• Think about driving your elbows 'in and up' to maximize the recruitment of the anterior deltoid and upper pectoral fibers.

Make it harder

• Perform 'Pin Presses' by setting the safety bars at chest height and starting each repetition from a dead stop to eliminate momentum.
• Incorporate a 3-second eccentric (lowering) phase to increase time under tension and improve muscular control.

Frequently asked

What muscles does the barbell incline shoulders press inside squat cage work?

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

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

The barbell incline shoulders press inside squat cage uses barbell.

Is the barbell incline shoulders press inside squat cage good for beginners?

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

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