How to do the Cable Shoulder Press
Cable Shoulder Press is an intermediate multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Triceps and Upper Back.
Cable Shoulder Press demonstration · © GymiaFit
Cable Shoulder Press at a glance
- Primary muscles
- Delts
- Secondary muscles
- Triceps, Upper Back
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Cable Shoulder Press step by step
- 1Adjust the cable machine so that the handles are at shoulder height.
- 2Stand facing away from the machine with your feet shoulder-width apart.
- 3Grasp the handles with an overhand grip and bring them up to shoulder level, with your elbows bent and pointing outwards.
- 4Press the handles upwards until your arms are fully extended overhead.
- 5Pause for a moment at the top, then slowly lower the handles back down to shoulder level.
- 6Repeat for the desired number of repetitions.
Cable Shoulder Press — questions
What muscles does the Cable Shoulder Press work?
The Cable Shoulder Press primarily targets the Delts. It also recruits the Triceps, Upper Back as secondary movers.
What equipment do I need for the Cable Shoulder Press?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Shoulder Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Shoulder Press?
Cable Alternate Shoulder Press, Cable Seated Shoulder Internal Rotation, Cable Standing Shoulder External Rotation train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Shoulder Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.