Barbell Incline Shoulder Press
Build stronger shoulders! The Barbell Incline Shoulder Press targets your deltoids for powerful upper body gains.
The Barbell Incline Shoulder Press is a compound exercise that mainly works the shoulders and chest, with help from the back and triceps. You'll need: barbell or incline bench or weight plates.
Required Equipment
Barbell Incline Shoulder Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Upper Chest (pectoralis major, clavicular head)
Secondary
Boxer Muscle (serratus anterior); Triceps (triceps brachii)
Barbell Incline Shoulder Press Variations and Alternatives
How to do the Barbell Incline Shoulder Press
Set an incline bench at an angle of approximately 30-45 degrees.
Sit on the bench with your back flat against the pad.
Take a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Start with the barbell at upper chest level. This is your starting position.
Brace your core and push the barbell upwards, extending your arms fully. Keep your wrists straight and elbows pointing forward.
Pause for a moment at the top of the movement when your arms are fully extended.
Slowly lower the barbell back to the starting position at the upper chest.
Repeat for the desired number of repetitions and sets.
Ensure that you maintain control of the weight throughout the movement, and avoid locking your elbows at the top to keep tension on the shoulder muscles.
When finished, safely rack the barbell or ask for assistance if needed.
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Barbell Incline Shoulder Press FAQs
What muscles does the Barbell Incline Shoulder Press work?
The Barbell Incline Shoulder Press mainly works the shoulders and chest, with help from the back and triceps. The main muscles are the anterior deltoid and pectoralis major.
What equipment do you need for the Barbell Incline Shoulder Press?
Barbell or incline bench or weight plates.
Is the Barbell Incline Shoulder Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Incline Shoulder Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Barbell Incline Shoulder Press variations and alternatives?
Similar exercises include the Barbell Reverse-Grip Overhead Press, Barbell Close-Grip Larsen Press, Barbell Incline Bench Press and Barbell Incline Close-Grip Bench Press.
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