Cable Shoulder Press
Learn how to perform Cable Shoulder Press, a Shoulders exercise, with setup, breathing and common mistakes.
Cable Shoulder Press · Preview
Setup
Stand tall with both cable handles at shoulder height. Brace your abs and glutes so your lower back does not arch. Cable presses make your torso more likely to sway as you drive upward, so align your ribs and pelvis firmly from the start.
Start phase
Press the handles overhead until they come naturally closer together, keeping your elbows from drifting too far behind you. Think of your shoulders driving the handles up to increase delt tension.
End phase
Pause briefly with your arms fully extended, then slowly lower the handles to shoulder height. Control the tempo so the cable tension never disappears.
Target muscles
Focus on the front and side delts driving the handles upward together. If it feels like your arms are doing all the work, lower the weight and slowly press from your shoulders.
Common mistakes
Overarching your back or flaring your ribs quickly shifts stress from your shoulders to your lower back. If the handles rise at different speeds, your loading becomes uneven, so keep both sides synchronized.
Breathing
Exhale as you press and inhale as you lower. Exhaling through the press helps you brace your torso against the cable pull.
Coach tip
Instead of locking out hard, pause briefly while your shoulders stay loaded. Use the cable tension well and you can create a strong shoulder tension with a light weight.
