Purpose of Seated Cable Press Exercise

The seated cable press is a variation of the overhead shoulder press exercise. The seated position allows you to reduce the level of stress placed on your spine while you execute the movement. The use of cables also helps maintain constant tension in your muscles throughout the motion, therefore making the exercise more effective. So, if you want to increase shoulder size and strength in a safe manner, include the seated cable press into your workout regimen.

  1. Exercise Instruction

    • You should perform the seated cable press during your shoulder or torso workouts, depending on how you split up your exercise regimen. Place an upright weight bench in the middle of two cable pulleys, and adjust each to the lowest position. Grasp the handle of each pulley and sit on the upright bench with your back up against the seat and your feet on the ground. Hold the cable handles by your shoulders with your arms bent. Press the handles over your head by straightening your arms and then slowly return down to the beginning position.

    Muscles Worked

    • The seated cable press primarily targets your shoulders, specifically your anterior and lateral deltoids, supraspinatus of the rotator cuff, and your upper trapezius muscles. This exercise also targets your elbow flexor muscles, which are the triceps and anconeus. Performing seated cable presses will also build and strengthen your arms in addition to your shoulder muscles.

    Sets and Reps

    • Do three to five sets of this exercise during each workout you include it in. Start your first two sets using lighter weights and doing between 15 and 25 reps. Then, for your final three sets, pyramid the weights up on the cable pulleys, doing 12, 10 and eight repetitions for your third, fourth and fifth sets, respectively. Take a two-minute rest between each of your sets for recovery purposes.

    Variations

    • You can also use the seated cable press to even out one side of your shoulders and arms. For example, if you have a slightly smaller and weaker left shoulder and arm muscles, you can perform the exercise unilaterally, or one side at time, to correct this deficiency. When doing this, perform two or three additional sets with your weak side. If you do not suffer from spinal complications, try doing the standing variation of the exercise. Just make sure you maintain a flat back during the motion. You can achieve this back position by keeping your abs in a contracted state.