Cable Kneeling Shoulder Press
Kneel and press! Strengthen your shoulders and core with this cable exercise. Maintain balance for a full-body workout.
The Cable Kneeling Shoulder Press is a compound exercise that mainly works the shoulders, with help from the triceps and core. You'll need: cable handle attachment or cable machine.
Required Equipment
Cable Kneeling Shoulder Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Side Shoulder (lateral deltoid)
Secondary
Triceps (triceps brachii); Abdominals (rectus abdominis)
Cable Kneeling Shoulder Press Variations and Alternatives
How to do the Cable Kneeling Shoulder Press
Adjust the cable machine: Set the pulleys at a low position near the ground and attach a handle to each cable.
Kneel down: Position yourself between the cable machine with your knees slightly behind the line of the pulleys to create the proper angle for shoulder pressing.
Grab each handle: Use a palms-facing grip, starting with your hands at shoulder height, elbows bent, and arms parallel to the ground.
Maintain posture: Brace your core and keep your back straight.
Press overhead: Exhale as you press the handles up, extending your arms fully without locking your elbows.
Return to start: Inhale and carefully bring the weights back to shoulder height, keeping tension on the cables.
Repeat: Perform the desired number of repetitions and sets, focusing on maintaining form.
Remember to start with a moderate weight to ensure proper form and to prevent injury. Adjust the weight as needed based on your strength and fitness level.
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Cable Kneeling Shoulder Press FAQs
What muscles does the Cable Kneeling Shoulder Press work?
The Cable Kneeling Shoulder Press mainly works the shoulders, with help from the triceps and core. The main muscles are the anterior deltoid and lateral deltoid.
What equipment do you need for the Cable Kneeling Shoulder Press?
Cable handle attachment or cable machine.
Is the Cable Kneeling Shoulder Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Kneeling Shoulder Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Cable Kneeling Shoulder Press variations and alternatives?
Similar exercises include the Cable Half Kneeling External Rotation Press, Cable Half Kneeling Face Pull, Cable V-Bar Incline Close-Grip Shoulder Press and Cable Half Kneeling Lift.
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