Cable Shoulder Press

The overhead press is often regarded as an extra addition to the big three powerlifting moves. These are the bench press, squat, and deadlift.

The cable shoulder press uses the cable machine and a pair of handles. It provides constant tension through the full range of motion and is easier to perform than the normal press.

In the article below, we discuss the main information to know when performing the cable shoulder press. Read the guide below to become an expert in no time at all!

How To Do

  1. Set up a cable machine with the pulley anchors at around hip height. Attach a pair of D-handles to the carabiners.
  2. Stand in front of the cable machine with your back facing it. Your feet should be shoulder width apart with your chest up and head facing forward.
  3. Grip the handles with a double overhand grip and bring them to shoulder height.
  4. Inhale and engage your core. Exhale and press the handles straight overhead. Your shoulders should flex while your elbows extend.
  5. Pause briefly at the top position. Inhale and bring the handles down to the starting position until your upper arms are parallel to the floor.

Tips From Expert

  • Keep a neutral back position at all times. This reduces possible chest involvement, ensuring targeted shoulder activation.
  • Ensure the cable anchors are set at around hip height. This allows you to grip them for the starting position and work through the full range of motion.
  • Make sure you maintain a neutral head position throughout the exercise with your head facing forward. This limits the risk of possible neck strain.
  • Your feet should stay firmly on the ground at all times. This gives you a stable base to work from.
  • Bring the handles down until your arms are parallel to the floor. Avoid going further to limit possible shoulder injuries.

Optimal Sets and Reps

Use the programming table below when performing the cable shoulder press. Find the ideal sets and reps for your training goals.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–10
Endurance Training 3–4 12+
Power Training 3–5 1–3 (Explosive)
Optimal Sets & Reps of Cable Shoulder Press

How to Put in Your Workout Split

The cable shoulder press is a functional overhead pressing exercise. It uses a compound movement pattern that works the three deltoid heads as the primary movers. Alongside this, the triceps and serratus anterior perform secondary roles.

These are three of the best ways to program it according to your training focus:

  • Bodybuilding Routine - For bodybuilding, program it as part of an upper-body or a push routine. Superset it with other shoulder workouts such as lateral raises or upright rows. This is where you perform two exercises with no rest in between.
  • Cable Shoulder Workout - It works well as part of a shoulder and tricep workout. Start with cable shoulder exercises including the cable shoulder press and reverse flys. Finish with cable tricep exercise such as the straight bar pushdown.
  • Beginner Session - Because of the stabilization provided by the cables, it’s great for beginners learning the overhead movement. Program it with simple movements such as the machine chest press and lat pulldown.

Use these recommended intensity ranges and rest periods according to your training style. They’re based on your one repetition max or 1RM. This is the amount of weight you can lift for one repetition with good form.

  • Strength And Power Training — 80%–100% of your 1RM, 2–3 minutes of rest between sets.
  • Hypertrophy Training — 60%–80% of your 1RM, 60–90 seconds of rest between sets.
  • Endurance Training — 40%–60% of your 1RM, 60–90 seconds of rest between sets.

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Secondary Muscle Groups

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Triceps Lateral Heads

The triceps are at the back of the upper arms, underneath the posterior deltoids. They’re made up of three muscle groups. These are the lateral heads, medial heads, and long heads.

The triceps lateral heads are the outer part of the triceps. They originate from the humerus, or upper arm, and insert into the ulna. As you press the handles upwards, the triceps lateral heads extend the elbows to reach the top position. This happens at the same time as you flex your shoulders.

Triceps Medial Heads

The triceps medial heads are underneath the lateral heads. Unlike them, they are active in all forms of elbow extension — with resistance and without.

They also perform the primary movement of elbow extension. Therefore, they work with the lateral heads to press the cables overhead at the top part of the movement.

Triceps Long Heads

The triceps long heads are the long part of the triceps. Unlike the other two heads, they originate from the scapula, or shoulder blades. This means that alongside elbow extension, they stabilize the shoulders.

During the cable shoulder press, they extend the elbows at the lockout phase of the press. Alongside this, they stabilize the shoulders, allowing the upper arms to move as intended.

Serratus Anterior

The serratus anterior is a small, fan-shaped muscle located beneath the chest. It functions as a key scapula stabilizer, ensuring the correct shoulder position during movement.

In both phases of the cable shoulder press, the serratus anterior stabilizes the scapula to ensure the correct arm position. It works with the trapezius muscles to sustain upward rotation of the scapula when flexing the shoulders.

Equipment

Narrow Cable Pulley Towers

Narrow Cable Pulley Towers

This versatile cable machine is suitable for a wide range of exercises. It provides constant resistance. Ensure the cable points are firmly clipped in.

Who Should Do?

Beginner Gymgoers

As you start resistance training, the fundamental basics are still being learned. Once these are taught, beginners can move on to more advanced movements. Because of this, beginner training should focus on simple, compound movements that teach the basics. 

The cable shoulder press uses a simple overhead movement pattern. The cable resistance helps to guide the movement. This means that less stabilizer activation is needed compared to the traditional press. 

This makes it a good beginner movement to develop shoulder strength and learn the basic movement pattern. 

Functional Fitness Athletes

Performing resistance training that closely mimics the demands of activity and movement can translate to better everyday performance. Functional fitness athletes program most of their training around this concept. 

The overhead press is a functional movement pattern. Lifting your child overhead requires a press. Placing something in a high cupboard also involves a pressing movement. 

The cable shoulder press uses this movement pattern. While the cable resistance isn’t as realistic to real life as the normal overhead press, it’s still a good variation. 

Program it after the normal compound movements as a functional fitness athlete. It also provides a good finisher exercise.

Bodybuilders

Bodybuilders have the main training goal of improving their appearance. More specifically, the overall flow of the physique and muscular proportions. This allows them to look better on stage and achieve a higher placing. 

In terms of upper-body musculature, developing well-rounded shoulders can improve the V-taper. This is where the body looks like a V-shape from top to bottom.

With the cable shoulder press working two deltoid heads using a simple movement, it’s a great bodybuilding exercise. It can be used as a pressing variation for added exercise variety.  

Who Should Not Do?

Advanced Powerlifters

Advanced Powerlifters have spent months and often years building up a solid training foundation. At this stage, they have a deep understanding of the movement patterns needed. Alongside this, they exhibit a slower rate of strength gain as their training level increases.

Their main training is on improving their main competition lifts using a periodized approach. This is the planned manipulation of different training variables. The main focus needs to be on movements that closely resemble performance.

Because of the cable resistance, the cable shoulder press doesn’t resemble competition lifts. Therefore, it shouldn’t form the main focus of an advanced powerlifting routine. 

People With Shoulder Injuries

Shoulder problems such as rotator cuff injuries and shoulder impingement syndrome cause pain and reduce range of motion. When this happens, a period is usually devoted to a rest and rehabilitation program. This usually consists of light exercise and smaller ranges of motion while the injuries heal.

The cable shoulder press requires large degrees of shoulder flexion. Although to a lesser extent than the traditional press, it also requires shoulder stabilization. Therefore, it’s not the most suitable exercise for those with chronic shoulder injuries. 

Benefits Of The Cable Shoulder Press

Increases Muscle Mass 

Increasing muscle mass, or achieving muscular hypertrophy refers to the accumulation of new muscle tissue. The ways to achieve this can be split into dietary intake and resistance training.

When performing resistance exercises, there are main training determinants that should be considered. These include training volume and to a lesser extent, training intensity. These refer to the amount of work performed and the difficulty of the exercise. 

The cable shoulder press uses a compound movement pattern that works multiple muscle groups. This increases training intensity and helps to perform more training volume. Because of this, it’s a great exercise to increase muscle mass.

Improves Functional Movements 

The overhead press is a functional movement pattern. This means that it resembles many everyday activities and movements that we perform. 

Sports such as volleyball and tennis badminton predominantly require overhead actions. When we wave to someone or signal a taxi, it requires an overhead arm movement. Whatever the goal, the versatility of the overhead pressing movement makes it a suitable addition to many training routines.

Performing the cable overhead press provides a way to improve overhead movement patterns using a resistance exercise. Functional movements like this should make up the bulk of your training program.

Provides Tension Through The Full Range Of Motion

Time under tension refers to the time a muscle spends working during a repetition or set. In other words, it represents the duration of work. 

This is related to exercise movement tempo which is the speed at which you perform each repetition.

When volume is equated, time under tension is shown to have little influence on overall muscular hypertrophy. However, a slower movement tempo with a lower load can provide a hypertrophy stimulus with a longer time under tension. This provides an alternative exercise method. 

The cable shoulder press provides tension throughout the full range of motion. This helps to maintain a slower, controlled movement tempo when using a longer time under tension. 

While the normal overhead movement should form the foundation, the cable shoulder press is a useful variation. It allows you to better manipulate these different training variables when looking for exercise variety. 

Frequently Asked Questions

Is the cable shoulder press effective?

Yes. The cables provide constant tension throughout the full range of motion. They’re a great way to improve muscle mass and functional movement.

What muscles do cable shoulder presses target?

Cable shoulder presses target the anterior deltoids and lateral deltoids as the primary movers. The triceps and serratus anterior play secondary roles.

What are the disadvantages of the cable shoulder press?

The main disadvantage of the cable shoulder press is that it requires a cable machine to perform it. This means that in most cases, you need to purchase one when using it as part of an at-home shoulder workout.

What is a common mistake when doing the cable shoulder press?

One of the most common mistakes when performing the cable shoulder press is not keeping your back against the backrest. When doing this, it shifts the focus from your shoulders to your chest, decreasing engagement.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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