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Shoulders · Barbell
Barbell Incline Shoulders Press (Inside Squat Cage)
Barbell Incline Shoulders Press (Inside Squat Cage) is an intermediate compound strength exercise that works the delts (shoulders), with the upper chest, triceps and upper back assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Deltoids
Secondary muscles
- Upper Chest · Clavicular Head
- Triceps · Triceps Brachii
- Upper Back · Trapezius
How to do Barbell Incline Shoulders Press (Inside Squat Cage)
- Set an adjustable bench to a 45-degree incline and position it inside a squat cage. Sit on the bench with your feet flat on the floor. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Engage your core and press your back firmly against the bench. Lift the barbell off the rack and hold it at shoulder level with your elbows bent and pointing down.
- Press the barbell overhead until your arms are fully extended, keeping your wrists straight and elbows slightly bent at the top.
- Slowly lower the barbell back to shoulder level with control, maintaining tension in your shoulders. Repeat for the desired number of repetitions.
Form tips
- Keep your core engaged to maintain stability and prevent lower back strain.
- Perform the movement slowly and with control to maximize muscle activation and reduce injury risk.
- Exhale as you press the barbell overhead and inhale as you lower it back down.
Barbell Incline Shoulders Press (Inside Squat Cage) alternatives
More delts exercises
Barbell Incline Shoulders Press (Inside Squat Cage) FAQ
What muscles does Barbell Incline Shoulders Press (Inside Squat Cage) work?
Barbell Incline Shoulders Press (Inside Squat Cage) mainly works the delts in the shoulders (Deltoids). The upper chest, triceps and upper back work as secondary muscles.
What equipment do you need for Barbell Incline Shoulders Press (Inside Squat Cage)?
You need a barbell.
How many sets and reps of Barbell Incline Shoulders Press (Inside Squat Cage) should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Incline Shoulders Press (Inside Squat Cage) good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Barbell Incline Shoulders Press (Inside Squat Cage) burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Incline Shoulders Press (Inside Squat Cage)?
Other exercises for the delts include Dumbbell Incline Hammer Shoulder Press, Band Seated Neutral Grip Shoulders Press, Dumbbell Standing Behind Back Shoulders Press and Dumbbell Push Press.
For developers
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