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Cable Overhead Press 10s · no sound

Cable Overhead Press

A standing cable press overhead that builds the front and side shoulders with smooth constant tension top to bottom.

Primary muscle
Front Delts
Equipment
Cable Machine
Difficulty
Beginner
Movement
Push
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How to do it

  1. Set both cable pulleys to the lowest position and grip a single handle in each hand with an overhand grip.
  2. Step into the cables with a staggered stance, brace your core, and bring the handles to shoulder height.
  3. Start with the elbows tucked roughly 30 degrees in front of the torso and forearms vertical.
  4. Press both handles straight up overhead until the arms lock out with the handles meeting above your head.
  5. Squeeze the shoulders at the top, then lower the handles slowly back to shoulder height over 2 seconds.
  6. Repeat for 8 to 12 controlled reps without leaning back or pressing the hips forward.

Common mistakes

  • Leaning back hard to push the handles up, which turns the lift into a standing incline press and risks back strain.
  • Letting the elbows flare straight out to the sides, which strains the front shoulders.
  • Cutting the lockout short and missing the strongest contraction at the top.
  • Pressing too fast on the descent and losing tension before the next rep.

Muscles worked

Primary
Front Delts
Secondary
Triceps

Same movement, other equipment

Band Overhead Press Beginner Band Overhead Press Front Delts Resistance band Dumbbell Seated Overhead Press Beginner Dumbbell Seated Overhead Press Front Delts Dumbbell Dumbbell Single Arm Neutral Overhead Press Beginner Dumbbell Single Arm Neutral Overhead Press Front Delts Dumbbell Kettlebell Push Press Beginner Kettlebell Push Press Front Delts Kettlebell

Similar exercises

Cable External Rotation Beginner Cable External Rotation Front Delts Cable Machine Cable Front Raise Beginner Cable Front Raise Front Delts Cable Machine Anti-Gravity Press Intermediate Anti-Gravity Press Front Delts Dumbbell Arnold Press Intermediate Arnold Press Front Delts Dumbbell Barbell Clean And Jerk Intermediate Barbell Clean And Jerk Front Delts Barbell

Good to know

What muscles does the Cable Overhead Press work?
Mainly the front delts. It also works the triceps.
What equipment do you need for the Cable Overhead Press?
It uses a cable machine. Without it, the Band Overhead Press and the Dumbbell Seated Overhead Press train the same muscles the same way.
Is the Cable Overhead Press good for beginners?
GymVim rates it beginner.

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