Seated Cable Shoulder Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Seated Cable Shoulder Press is a compound exercise primarily targeting the shoulders (deltoids), with secondary emphasis on the triceps. Performed using a cable machine, this exercise involves pushing a cable handle overhead while seated, activating the shoulder muscles through both flexion and extension. The controlled nature of the cable machine provides consistent tension throughout the movement, making it effective for building shoulder strength and muscle endurance. This exercise can be performed with varying grips and weights, offering versatility in targeting different parts of the shoulder and helping to improve overall upper body strength.
How to Perform
Begin by positioning yourself between two low pulley cable machines, ensuring each cable has a handle attached.
Bend down to grasp the handles, bringing them up to shoulder height to establish your starting position.
Maintain a neutral posture with your back straight, head aligned, and chest lifted. From here, press the handles upwards by fully extending your elbows, reaching toward the ceiling while engaging your shoulders. Feel the stretch and contraction in your shoulder muscles as you move.
Pause briefly at the top of the movement to maximize the contraction, then slowly lower the handles back to the starting position.
Repeat this motion for the desired number of repetitions and sets, ensuring proper form throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your back straight and your core engaged to prevent any lower back strain.
Avoid arching your back by focusing on controlling the movement with your shoulders, not your entire body.
Use a neutral grip or overhand grip to vary the stress on the shoulder muscles and triceps.
Don’t lock your elbows at the top of the movement—keep a slight bend to maintain tension in the shoulders.
Control both the upward and downward phases of the lift to maximize muscle engagement and avoid using momentum.
Keep your shoulders away from your ears to avoid overloading the traps and focus on deltoid activation.
Adjust the weight so that the last few reps challenge your muscles without compromising form.
Make sure the cable handles are at shoulder height at the start of the movement to maintain proper alignment.
Focus on smooth, steady breathing: exhale while pressing up and inhale as you lower the handles.
Take time to warm up your shoulders with lighter weights to prevent injury and enhance range of motion.
How Not to Perform
Avoid Arching Your Lower Back: Do not overarch your back during the press. Keep your lower back neutral to prevent strain and maintain proper posture.
Don’t Use Momentum: Do not jerk or swing your body to push the weight. Focus on controlled, steady movements to ensure the shoulders are doing the work, not the entire body.
Don’t Lock Your Elbows: Avoid fully extending your arms and locking your elbows at the top of the press. This can place unnecessary stress on the elbow joint and reduce muscle engagement.
Do Not Let Your Shoulders Shrug: Keep your shoulders down and away from your ears to avoid overactivating the trapezius muscles and to keep the focus on the deltoids.
Avoid Using Too Much Weight: Do not select a weight that is too heavy, causing you to compromise your form or use body momentum. This can lead to poor muscle activation and increase the risk of injury.
Don’t Lean Forward or Backward: Avoid leaning excessively forward or backward while pressing. Keep your torso upright to maintain proper alignment and reduce strain on your spine.
Don’t Rush the Movement: Avoid rushing through the exercise. Focus on a slow and controlled motion, especially during the lowering phase, to fully engage the shoulder muscles and maximize time under tension.
Avoid Flaring Your Elbows: Keep your elbows in line with your body and avoid flaring them outward excessively, which could place strain on the shoulder joints and reduce effectiveness.
Do Not Hold Your Breath: Don’t forget to breathe steadily throughout the movement. Holding your breath can increase intra-abdominal pressure and make it harder to maintain control.
Don’t Use Uncontrolled Movements on the Return: Avoid letting the handles drop quickly on the return phase. Control the movement both ways to prevent momentum from taking over and to increase muscle activation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
