Seated Cable Shoulder Press

Shoulders

Seated Cable Shoulder Press

LevelBeginner EquipmentCable MechanicCompound ForcePush

A seated overhead press using cables, which keeps constant tension on the shoulders and triceps.

Strength

Primary musclesShoulders

Secondary musclesTriceps

Energy burned

≈ 19 kcalFor 3 × 8–12, rest 90s · ≈ 3.3 kcal/min

Estimate range 14–24 kcal (±25 %)

Muscle mass worked8 %

Effort during a set4.9 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Place a bench between two low pulleys and sit with your back supported.
2Grasp the handles at shoulder height with your elbows bent.

How to perform

1Press the handles overhead until your arms are straight.
2Keep your wrists stacked over your elbows.
3Lower the handles slowly to shoulder level.
4Repeat.