Seated Cable Shoulder Press

What is Seated Cable Shoulder Press? The seated cable shoulder press is a strength training exercise that primarily targets the deltoid muscles of the shoulders. This exercise is performed using a cable machine with an adjustable pulley system and a bench.

Tutorial

1. Sit on a bench positioned in front of the cable machine with the bench backrest upright.
2. Adjust the cable pulley to a height just above shoulder level.
3. Grasp the handles with an overhand grip and bring them to shoulder height.
4. Press the handles upward until your arms are fully extended overhead.
5. Slowly lower the handles back to shoulder height to complete one repetition.
6. Repeat for the desired number of reps.

Common Mistakes

• Using too much weight, leading to improper form and potential injury.

• Arching the back or leaning backward during the movement, which reduces the effectiveness of the exercise. - Not fully extending the arms overhead, limiting the range of motion and muscle activation.

• Allowing the shoulders to shrug up toward the ears, placing unnecessary strain on the neck and traps.

Tips for Better Results

• Start with a lighter weight to focus on proper form before increasing the resistance.

• Keep your core engaged and back straight throughout the movement to maintain stability. - Control the weight on the way down to work the muscles eccentrically.

• Focus on a slow and controlled movement to maximize muscle engagement.

Muscles Worked

• Primary Muscles: Deltoids (shoulders) - Secondary Muscles: Triceps, upper chest, traps