Standing Cable Shoulder Press

Also known as: Cable Shoulder Press, Cable Overhead Press, Standing Cable Overhead Press

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Body Part: Shoulders

Description

Stand between two low pulleys with a handle in each hand at shoulder height and your feet side by side. Press both handles overhead, then lower them back to the shoulders under control, using the shoulder and arm muscles while your trunk remains steady.

How to Perform

Set both cable pulleys to the lowest position and attach single handles.
Stand between the pulleys holding one handle in each hand.
Place your feet side by side, brace your abdomen and keep your trunk upright.
Bring your hands to shoulder height with your palms facing forward or slightly inward.
Press both handles overhead until your arms are straight while keeping your trunk steady.
Pause briefly at the top while keeping your core tight and your head in a neutral position.
Lower the handles slowly back to shoulder height, keeping control of the cables and avoiding any sudden pull from the weight stack.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Set both pulleys to the lowest position and use single handles.
Bring the handles to shoulder height with your palms facing forward or slightly inward.
Lower the handles slowly back to shoulder height.
Keep your head neutral and look forward.
Breathe out as you press overhead and breathe in as you lower the handles.

Common Mistakes

Arching the lower back instead of keeping the ribs down and core braced.
Starting with the cable handles too far behind the shoulders.
Pressing the handles forward rather than vertically overhead.
Using leg drive or rocking the torso to move the weight.
Locking out by leaning back and pushing the ribs forward.
Letting the wrists bend backward instead of keeping them stacked over the forearms.