BARBELL INCLINE SHOULDER RAISE

  

 

                                           The barbell incline shoulder raise is a compound strength exercise that works the shoulders, chest and triceps. You set up the movement, sometimes called a “bench shrug,” just like you would for a barbell incline chest press. Include this move to augment the strength-building benefits of other chest exercises such as the flat bench chest press, pushups and kettlebell windmills.

Execution

                           You’ll place a weight bench with the back inclined to 35 or 45 degrees underneath an Olympic bar rack designed for the shoulder press. You could also use a Smith press machine. Load the barbell with your desired weight – if this is your first time doing the exercise, just use the bar to get the feel of the move. Lie on your back on the bench and grasp the barbell with your hands shoulder-width and an overhand grip. Keeping the elbows extended, hold the barbell up over your chest. Your arms remain straight as you lift your shoulders up off the bench and squeeze the blades together and down your back. Release the shoulders to complete one repetition.

Serratus Anterior

                                   This exercise primarily targets a muscle in the shoulder called the serratus anterior. This muscle lies on the outside of the upper ribs around the back to the scapula, or shoulder blades. This muscle helps you lift your arms up overhead and stabilizes the shoulder blades. Boxers or mixed martial arts athletes need a strong serratus anterior to throw punches. Bodybuilders also focus on developing the serratus anterior to create a “cut” look in the torso.

Alternative Chest Exercise

                         The pectorals of the chest assist the serratus anterior in completing a barbell incline shoulder raise. The barbell incline shoulder raise provides a different way to target the chest compared to classic exercises such as the flat bench press, pushups or chest flyes. You might add the move to mix up your chest workout and enhance your results.

Triceps and Deltoid

                            The triceps at the back of the upper arms and the deltoids which form the cap over the shoulder act as stabilizers during the barbell incline shoulder raise. During the exercise, these muscles contract to fixate the shoulder joint. You are essentially using these muscles to balance the weight as you exert force with your serratus anterior and pectorals. This creates overall muscular strength and power, making you a well-rounded athlete.

Considerations

                             Good technique is important in getting results out of the barbell incline shoulder raise. This move does not feel especially taxing, but does require some finesse to get just right. Consult a certified personal trainer who is familiar with proper execution of the exercise if you are uncertain of your form. If you are using very heavy weights for your capability, enlist a spotter.