Cable Seated Shoulder Press

Sit on a bench between the cables with both handles at shoulder height. Keep your back and abs tall to lock in your torso. The cables pull harder forward and back as you press, so keep your ribs down from the start.

Press the handles overhead until they come naturally closer together. Even if the cables pull back, think of your shoulders driving the handles up to keep the delts working.

Pause briefly with your arms fully extended, then slowly lower the handles to shoulder height. Control the descent instead of letting the cable pull drag you down.

The seated position limits torso movement so you can focus on the front and side delts contracting. If it feels like your arms are doing all the work, lower the weight and press from your shoulders.

Arching your back or flaring your ribs just because you are seated increases lower-back stress. If the handles are at different heights, your loading becomes uneven, so keep both sides moving together.

Exhale as you press and inhale as you lower. Exhaling during the press helps maintain torso tension so the cable pull does not rock you.

Cable resistance stays present as the handles rise, so your shoulders keep working at the top. If you can hold for 1 second with your arms fully extended, the weight is heavy enough even if it feels light.