Incline Barbell Shoulder Press
Learn how to perform Incline Barbell Shoulder Press, a Shoulders exercise, with setup, breathing and common mistakes.
Incline Barbell Shoulder Press · Preview
Setup
Sit on the incline bench with your back and hips against the pad. Hold the bar at shoulder height and brace your abs. Keep your torso set first so your ribs do not flare up.
Start phase
Press the bar upward, letting your elbows follow a natural path without flaring too far back. Think of your front delts driving the bar up so you do not rely only on your arms.
End phase
Pause briefly with your arms extended, then lower the bar slowly to shoulder height. Do not let the bar drift too far behind you, and follow the same path back down.
Target muscles
Think of your front delts pressing the bar overhead. If you feel it mostly in your chest, set the bench a little more upright.
Common mistakes
Arching your lower back or flaring your ribs to create momentum increases back strain instead of shoulder work. Lower only as far as your shoulders feel comfortable.
Breathing
Inhale and brace your abs before pressing, then exhale as you drive the bar up. Inhale again as you lower it to keep the bench pressure and brace consistent each rep.
Coach tip
An angle that is too upright resembles a standard overhead press, while one that is too low shifts more work to your chest. Once you find the angle where your front delts work best, use that setup consistently.
