FRONT SHOULDER LIFT ON INCLINED BENCH

The exercise of frontal elevation of shoulders in inclined bench (what name, no?) is super effective and, because we do it lying on the bench, it is difficult to cheat. Let’s see how it is done correctly!

In article you will have the opportunity to learn the proper technique to perform the exercise correctly but before continuing let me clarify something:

Don’t attempt to perform this exercise without a specific purpose or clear training goal.

If you are training with weights to achieve for better physical condition, it is not very useful or necessary, you could even use any other type of frontal lift. Why? Because your anterior deltoids tend to make a lot of effort.

And if you do not program your routine properly, you run the risk of overtraining the area if you combine it with other exercises of other muscle groups such as chest or back.

Now, if you have a properly baked routine and your goal is to promote muscle development, then I invite you to continue reading.

HOW TO PERFORM THE FRONT SHOULDER LIFT ON AN INCLINED BENCH?

1. Lie on an inclined bench facing up, while holding a bar with a pronation grip (palms down).
2. Start with the bar just above the thighs and arms extended but not blocked, that is, do not extend it completely but you must maintain a slight flexion.
3. Keeping your arms in this position, contract the deltoids to lift the bar until your arms are perpendicular to the floor. A good reference point might be to stop the bar when it’s in direct line to your line of sight.
4. Finally, slowly lower the bar to the starting position and without letting the bar rest on the legs at the bottom perform a new repetition.

MUSCLES INVOLVED

Inclined bench bar lift focuses primarily on the frontal deltoids, although the middle and posterior deltoids and even the biceps also receive some secondary stimulation.

VARIANTS OF THE FRONT SHOULDER LIFT ON INCLINED BENCH

This exercise can also be performed with dumbbells. If you decide to go for these, perform the exercise with your palms facing each other, that is, in a neutral position, in order to train the frontal deltoids from a slightly different angle.

YOU CAN EVEN PERFORM THE UPSIDE-DOWN EXERCISE

To make this variation. Your feet should be properly supported on the floor, with your chest pressed on the bench and your chin on the top of the bench.

With a pronation grip, hold the bar or dumbbells with your hands shoulder-width apart.

The bar should hang directly from your shoulders. Raise the bar in front of you until your arms are parallel to the floor, keeping your arms straight. Hold for a second and then slowly lower the bar to the starting position.

TRAINING TIPS FOR INCLINED BENCH SHOULDER LIFTS

Practice correct technique using a light load. Keep in mind that the beginning of this exercise feels like you’re right in the middle or at the end of other lifts, so lifting the bar from this position takes a lot of effort, so start light.

Always use a slow, controlled movement and keep your arms properly locked.

Focus on moving only your shoulders: the rest of your body should be kept as still as possible and your arms should maintain the same shape throughout the movement.