Smart Workout Diary
Cable Seated Shoulder Press
The cable seated shoulder press is a seated overhead pressing exercise performed with cable resistance. It primarily trains the deltoids, with the triceps assisting during elbow extension. It supports shoulder strength and upper-body pressing control while the seated position helps limit lower-body assistance.
Demonstration
Instructions
- Set up the cables: Position the pulley handles around shoulder height and place a stable bench centrally between the cables, with the backrest upright if available.
- Choose a manageable load: Sit tall with both feet flat on the floor and take one handle in each hand. Bring the handles to either side of your shoulders with the palms facing forward or slightly inward.
- Set your posture: Brace your abdomen, keep your chest tall, and maintain a neutral head and spine. Keep the handles, wrists, and elbows aligned comfortably.
- Press upward: Exhale as you press the handles overhead in a smooth arc until your arms are nearly straight. Keep your shoulders down away from your ears and do not forcefully lock the elbows.
- Return with control: Inhale and slowly lower the handles to shoulder level, allowing the elbows to bend under control without letting the weight stack slam.
- Repeat consistently: Keep your torso against the bench and avoid leaning back, using leg drive, or shrugging to complete repetitions.
