Cable Shoulder Press

Default prescription & biomechanics

Primary muscles

Shoulders

Secondary muscles

Triceps, Upper Chest

Equipment

Cable

Movement pattern

Vertical Push (Push force)

Difficulty

Intermediate

Working rep range

5-8 reps per set

Between-set interval

150 seconds rest

Step-by-step coaching cues

1. Rest the bar on your front deltoids with your hands just outside shoulder width and forearms vertical.
2. Squeeze your glutes, lock your quads, and brace your core into a rigid pillar.
3. Tilt your head slightly back as you press the bar straight upward, clearing your chin.
4. Once the bar clears your forehead, push your head through the 'window' and lock out directly overhead.

Joint & safety considerations

No specific joint contraindications are flagged for Cable Shoulder Press. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Barbell Clean and Press	Barbell swap	Barbell
Dumbbell Seated Shoulder Press Parallel Grip	Dumbbell swap	Dumbbell
Dumbbell Standing Overhead Press	Dumbbell swap	Dumbbell
Kettlebell Arnold Press	Kettlebell swap	Kettlebell
Kettlebell Double Push Press	Kettlebell swap	Kettlebell
Kettlebell Half Kneeling Shoulder Press	Kettlebell swap	Kettlebell

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.