Straight Raises on Incline Bench

Shoulders

Straight Raises on Incline Bench

Straight Raises on Incline Bench (Start)

LevelBeginner EquipmentBarbell MechanicIsolation ForcePush

A front raise performed while lying chest-down on an incline bench to remove momentum and isolate the front shoulders.

Strength

Primary musclesShoulders

Secondary musclesTraps

Energy burned

≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.7 kcal/min

Estimate range 16–26 kcal (±25 %)

Muscle mass worked8 %

Effort during a set5.9 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set an incline bench to about 30 degrees and lie face down with your chest on the pad.
2Hold a barbell with an overhand grip at shoulder width and let your arms hang straight down.

How to perform

1Raise the bar out in front of you with straight arms.
2Lift until your arms are about level with your torso, or slightly higher.
3Pause briefly at the top without shrugging.
4Lower the bar slowly and repeat.