Cable Seated Shoulder Press

Target muscles

The deltoids — anterior and lateral primarily — drive the press through the full range. The triceps brachii lock out the elbows. The upper pectoralis contributes through the bottom portion. The serratus anterior holds the scapulae stable through the bar's upward travel. The lower trapezius and rotator cuff stabilize the shoulder joint. The seated position eliminates leg drive, isolating the shoulders — and the cable's variable line of pull is often friendlier to the shoulders than a barbell's fixed path.

How to perform

Setup

Position an upright bench between two cable stacks with the cables set at shoulder height when seated. Sit upright, back firmly against the pad. Grip the handles, pull them to shoulder height with palms facing forward. Wrists stacked over elbows. Trunk braced.

Execution

Press the handles straight up overhead by extending the elbows. As they pass the face, push the head slightly forward through the window so the handles lock out directly over the shoulders. Squeeze the shoulders at the top. Lower the handles back to shoulder height under control. The back stays against the bench throughout — if the chest comes off the pad to assist, the load is too heavy.

Common mistakes

• Arching the back off the pad. Stay pressed against the bench; the value of the seated press is the removal of body english.
• Pressing around the head rather than pulling the head back through the window. The handles travel straight up.
• Treating the cable seated press as the same weight as a strict barbell press. Most lifters press 75-90% of their strict-press load on cables.
• Letting the elbows flare wide. Wrists stacked over elbows through the entire press.
• Not locking out at the top. Lock the elbows; finish each rep.

Progressions and regressions

Regress to seated dumbbell press until the pattern is automatic. Half-kneeling cable press is another strict-press regression that doesn't need a bench. To progress, work pause reps at the bottom rack position, single-arm cable seated press (anti-lateral-flexion demand), or alternate with strict barbell press in the same training block.

Programming notes

Primary or secondary vertical press, depending on the program. 3-4 sets of 8-12 reps. Once or twice a week. The cable's smoother resistance is friendlier to most lifters' shoulders than a barbell; substitute it during pressing-heavy training blocks when the shoulders feel cranky. Pair with horizontal pulling in equal or greater volume to keep the shoulders balanced.