GYMKC
Menu
Get the app

Cable Shoulder Press

Front deltsSide delts TricepsTraps Compound Cable machine
Demo (loops)

How to do it

Starting position

  1. Place a bench in the center of the cable machine and sit down.
  2. Grip the handles slightly wider than shoulder-width.
  3. Face the backs of your hands forward and keep your chest up.
  4. Plant your feet firmly on the floor.

Movement

  1. Press the handles up until they are level with your ears.
  2. Press until just before your elbows fully lock out.
  3. Slowly return to the starting position while feeling the resistance.

Breathing

Exhale as you press up, and inhale as you lower.

Cautions

  • Bending your wrists back strains the joints, so keep them straight.
  • Brace your abs so your lower back does not arch excessively.

Exercise info

Primary musclesFront deltsSide delts
Secondary musclesTriceps · Traps
EquipmentCable machine
Movement patternVertical push
Rep range8–12 reps
7 similar exercises

Representative exercise: Cable Shoulder Press

How GYMKC sets the weight for this exercise

For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.

With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

Get the appMore exercises

Related exercises

Cable Kneeling Military Press (VERSION 3)HarderCable Kneeling Shoulder PressHarderMachine Military Press (Plate Loaded)Similar exerciseBand Shoulder PressSimilar exercisePike Push-UpSimilar exerciseDumbbell One Arm Shoulder PressSame muscle · different equipmentLandmine Single Arm PressSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.