Cable Shoulder Press

How to do it

1. Set two handles on the low pulleys, or one on a high pulley behind you.
2. Grip at shoulder height, palms forward, and step forward to load the cable.
3. Press straight overhead until your arms lock.
4. Return under control to shoulder height.
5. The cable keeps tension on at the top, where a dumbbell press goes light.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Overhead Barbell Press, it loads Abs 15 points lower, Obliques 10 points lower, Front delts 5 points lower. It needs Cable machine where the other uses Barbell. Compared with the Cable Front Raise, it loads Triceps 45 points higher, Side delts 25 points higher.

Other ways to train this

• Overhead Barbell Press BarbellIntermediate
• Seated Dumbbell Press DumbbellsBench
• Arnold Press DumbbellsBenchIntermediateReference
• Machine Shoulder Press Machines
• Landmine Press BarbellIntermediateReference
• Pike Push-Ups Bodyweight
• Kettlebell Overhead Press DumbbellsIntermediateReference
• Band Overhead Press Resistance bandsReference
• Standing Dumbbell Press DumbbellsIntermediate
• Seated Barbell Press BarbellBench
• Handstand Push-Ups BodyweightProfessional
• Smith Machine Shoulder Press Smith machine
• One-Arm Kettlebell Press DumbbellsIntermediateReference
• One-Arm Machine Press MachinesReference
• Dumbbell Push Press DumbbellsIntermediateReference
• Double Kettlebell Push Press DumbbellsIntermediateReference

Other exercises for the Front delts

• Cable Front Raise 85% Cable machine
• Cable Chest Press 35% Cable machine
• Cable Upright Row 30% Cable machineIntermediate
• Cable Fly 15% Cable machine

Exercise illustrations and data by RepDB (repdb.co), used under licence.