Seated Cable Shoulder Press

Also called cable shoulder press and seated cable press.

Works

Shoulders, plus triceps

Equipment

Cable

Level

Beginner

Type

Compound

How to do it

Setup. Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 90 degrees to the body, with your head and chest up. The elbows should also be bent to about 90 degrees. This will be your starting position.

1. Begin by extending through the elbow, pressing the handles together above your head.
2. After pausing at the top, return the handles to the starting position. Ensure that you maintain tension on the cables.
3. You can also execute this movement with your back off the pad and alternate hands.

Cues

• Elbows at 90°, chest up.
• Press the handles together overhead.
• Pause 1 second at the top.
• Keep tension on the way down.

Common mistakes

• Arching the low back.
• Letting the stack touch.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

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