Seated Cable Overhead Press

Body region

• Shoulders
• Arms

Muscles

Main

• Deltoid
• Triceps

Helps

• Pectoralis Major
• Serratus Anterior
• Trapezius

Holds

• Erector Spinae
• Rectus Abdominis
• External Oblique

Equipment

• Cable Station
• Flat Bench or Adjustable Bench

Technique

1. Set both pulleys at the lowest position and place an upright bench between them.
2. Sit with your back supported and take a handle in each hand at shoulder height, palms forward.
3. Brace your abs and keep your feet planted.
4. Press both handles overhead until the arms are nearly locked.
5. Lower under control until the hands are back at shoulder height.

Cues

• Keep the cables moving in line and press toward the ceiling.
• Keep the ribs down and the back against the bench.
• Let the handles track slightly inward at the top.

Common mistakes

• Arching the lower back to push the handles.
• Letting the cables pull the elbows out and down.
• Using a weight that makes the shoulders shrug.
• Setting the bench too far from the pulleys so the cables pull you off balance.

Alternatives

• Cable Overhead Press
• Seated Dumbbell Overhead Press
• Machine Shoulder Press