Seated Cable Shoulder Press (45°)
EquipmentCable Machine
TypeCompound
DifficultyIntermediate
Primary:Front Delts, Triceps
Secondary:Rear Delts, Side Delts
Tertiary:Chest, Upper Back, Traps
Stabilizer:Core, Forearms
📋 How to Perform
- Set both cables to low position and attach handles.
- Sit on a bench between the cables, grasp handles.
- Position your hands at shoulder height with elbows bent.
- Press both handles up and slightly forward at 45 degrees.
- Extend your arms fully overhead.
- Lower back to shoulder height with control.
💡 Pro Tips
- The seated position provides more stability.
- Keep your back straight against the bench.
- Press in a diagonal path forward and up.
⚠️ Common Mistakes to Avoid
- Sitting off-center between the pulleys, which makes one cable pull harder and twists the press.
- Letting the wrists bend back under the handles, which takes the forearms out of line and strains the wrists.
- Letting the cables pull the handles apart at the top, which loses control of the shoulders overhead.
