Incline Barbell Shoulder Raise

Setup

1. 01Set an incline bench to 30 to 45 degrees.
2. 02Lie back and press a light barbell to arms length over the upper chest.
3. 03Grip at shoulder width with wrists neutral.
4. 04Keep the elbows locked; they stay locked for the entire set.

Execution

1. 01From the locked-out position, push the bar higher by reaching the shoulders off the bench.
2. 02Protract the shoulder blades fully, adding 3 to 5 centimeters of height.
3. 03Pause briefly at the top of the reach.
4. 04Lower by letting the shoulder blades retract back to the bench under control.

Checkpoints

• -Elbows never bend; all motion comes from the shoulder blades.
• -The bar travels straight up and down over the upper chest.
• -The reach is a smooth glide, not a shrug toward the ears.
• -Head and hips stay on the bench.

Common mistakes

• -Bending the elbows and turning it into a mini press.
• -Loading too heavy to feel the scapular movement.
• -Shrugging the shoulders up instead of reaching forward.
• -Rushing the lowering phase and losing the retraction.