Shoulders · Barbell
Inside Squat Cage Barbell Incline Shoulders Press
How to do the inside squat cage barbell incline shoulders press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Set an incline bench inside a squat cage with the bar resting on the rack pins at chest level. Lie back, grip the bar with an overhand grip, and unrack it. Press the bar overhead from your upper chest, then lower under control back to the start. The cage pins act as safeties.
- 1Your front and side delts driving the bar up the incline
- 2Your triceps finishing the lockout
- 3A tight, braced trunk with the bar tracking straight up
Common mistakes
- Overarching your lower back to push the bar
- Flaring your elbows straight out to the sides
- Bouncing the bar off your chest at the bottom
Muscles worked
The inside squat cage barbell incline shoulders press mainly works the front delts, triceps, and side delts, with the upper chest, forearms, upper traps, and upper abs assisting.
- Front DeltsPrimary
- TricepsPrimary
- Side DeltsPrimary
- Upper ChestSupport
- ForearmsSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower BackMinor
- Lower TrapsMinor
- Lower AbsMinor
Kovo programs the inside squat cage barbell incline shoulders press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.