Barbell Incline Shoulder Raise
How to perform exercise
- Lie back on an Incline Bench. Using a medium width grip (a grip that is slightly wider than shoulder width), lift the bar from the rack and hold it straight over you with your arms straight. This will be your starting position.
- While keeping the arms straight, lift the bar by protracting your shoulder blades, raising the shoulders from the bench as you breathe out.
- Bring back the bar to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.
Variations: You can use dumbbells or a smith machine in order to perform this exercise.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Chest, Shoulders, and auxiliary muscles: Triceps, Shoulders
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
|Goal||Sets||Reps||Weight, %1Rm||Rest between sets|
|Strength||2-6||1-5 reps||100-85%||3-7 min|
|Mass gain||3-6||6-12 reps||85-60%||1-4 min|
|Fat burning||2-4||13-25 reps||60-40%||1-2 min|
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.