Cable Overhead Press
Build shoulder strength with the Cable Overhead Press! A stable, controlled exercise for effective upper body training.
The Cable Overhead Press is a compound exercise that mainly works the shoulders, with help from the triceps and chest. You'll need: cable handle attachment or cable machine.
Required Equipment
Cable Overhead Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Side Shoulder (lateral deltoid)
Secondary
Triceps (triceps brachii); Upper Chest (pectoralis major, clavicular head)
Cable Overhead Press Variations and Alternatives
How to do the Cable Overhead Press
Instructions for Cable Shoulder Press:
Set up the cable machine with handles attached at the lowest position and choose the appropriate weight.
Stand in the center of the cable machine with your feet shoulder-width apart for stability.
Grasp each handle with your palms facing forward and position the handles at shoulder level with your elbows bent (start position).
Press the handles vertically upwards until your arms are fully extended. Ensure to exhale as you perform this part of the exercise.
Pause for a moment at the top of the movement.
Slowly lower the handles back down to the starting position at shoulder level while inhaling.
Repeat for the desired number of reps and sets.
Note: Keep your core tight and maintain an upright torso throughout the movement. Avoid using momentum and control the weight at all times.
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Cable Overhead Press FAQs
What muscles does the Cable Overhead Press work?
The Cable Overhead Press mainly works the shoulders, with help from the triceps and chest. The main muscles are the anterior deltoid and lateral deltoid.
What equipment do you need for the Cable Overhead Press?
Cable handle attachment or cable machine.
Is the Cable Overhead 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 Overhead Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Cable Overhead Press variations and alternatives?
Similar exercises include the Cable Half Kneeling External Rotation Press, Cable V-Bar Incline Close-Grip Shoulder Press, Cable Single-Arm Front Raise and Cable Seated Front Press.
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