Friday, June 14, 2024

Seated cable shoulder press

IntermediateSeated cable shoulder press

The seated cable shoulder press is an effective exercise for building strength and size in your shoulders and triceps. This machine-based exercise requires you to use multiple joints, making it a great addition to any muscle-building routine. The rep range for this exercise is usually 8-12 reps or higher, providing you with the opportunity to challenge your muscles and see the results. By performing the seated cable shoulder press, you can target your deltoid muscles, which are located in the back of your shoulders. This exercise can also help to strengthen your triceps, the muscles located on the back of your upper arm. Depending on the weight you use, you can increase the intensity of the exercise and challenge yourself further. For those looking to build muscle, the seated cable shoulder press can be a great addition to your workout. By using multiple joints, you can target multiple muscles at once, making it an efficient and effective exercise. With the ability to adjust the weight and rep range, you can customize the exercise to fit your specific needs. So, whether you’re a beginner or an experienced lifter, the seated cable shoulder press can be a great way to build strength and size in your shoulders and triceps.
Type:
Strength
Muscles Used:
Shoulders
Level:
Intermediate
Equipment:
Cable

Benefits Of This Exercise

  • The seated cable shoulder press is an effective exercise for building strength and size in your shoulders and triceps.
  • It requires you to use multiple joints and can be adjusted to fit your specific needs.
  • Cables provide constant tension throughout the movement, allowing for a more natural rotation of the shoulders.
  • Using D-handles with cables allows you to target multiple muscles at once.
  • The rep range for this exercise is usually 8-12 reps or higher, providing you with the opportunity to challenge your muscles and see the results.
  • By changing the weight, you can customize the exercise to perform dropsets or burnout sets.

Step by Step Instructions For Seated cable shoulder press

  1. Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 90 degrees to the body, with your head and chest up. The elbows should also be bent to about 90 degrees. This will be your starting position.
  2. Begin by extending through the elbow, pressing the handles together above your head.
  3. After pausing at the top, return the handles to the starting position. Ensure that you maintain tension on the cables.
  4. You can also execute this movement with your back off the pad and alternate hands.

Warm Up Tips

  1. Start with an appropriate weight and adjust the machine accordingly.
  2. Sit down and grasp the handles, ensuring that your upper arms are at a 90-degree angle to your body and your head and chest are up.
  3. Bend your elbows to a 90-degree angle and keep tension on the cables.
  4. Begin the exercise by extending your elbows and pressing the handles together above your head.
  5. Pause at the top and then slowly lower the handles back to the starting position.
  6. If desired, you can perform the exercise with your back off the pad and alternate hands.
  7. Focus on maintaining proper form throughout the exercise, keeping your core engaged and your back straight.
  8. Start with a rep range of 8-12 reps or higher, depending on your fitness level and goals.
  9. Gradually increase the weight as you become stronger and more comfortable with the exercise.
  10. Remember to breathe throughout the movement, exhaling as you press the handles overhead and inhaling as you lower them back down.
  11. Listen to your body and stop if you experience any pain or discomfort.
  12. As with any exercise, it's important to warm up your muscles before starting. Consider doing some light cardio or dynamic stretches to prepare your shoulders and triceps for the seated cable shoulder press.

Seated cable shoulder press Safety Tips

  1. Adjust the weight to an appropriate amount before starting the exercise.
  2. Be seated with your head and chest up, and your upper arms at about a 90-degree angle to your body. Keep your elbows bent at about a 90-degree angle as well.
  3. Begin the exercise by extending through your elbows and pressing the handles together above your head.
  4. Pause at the top of the movement before returning the handles to the starting position. Make sure to maintain tension on the cables throughout the exercise.
  5. If desired, you can perform the exercise with your back off the pad and alternate hands.
  6. Start with a rep range of 8-12 or higher, depending on your fitness level and goals.
  7. Focus on targeting your deltoid muscles in the back of your shoulders, as well as your triceps located on the back of your upper arm.
  8. Increase the intensity of the exercise by adjusting the weight and challenging yourself further.
  9. Customize the exercise to fit your specific needs and goals by adjusting the weight and rep range.
  10. Whether you’re a beginner or experienced lifter, the seated cable shoulder press can be a great way to build strength and size in your shoulders and triceps.

Incorporating Into Other Workouts

One way to incorporate the seated cable shoulder press into your workout is to include it as a compound exercise for your shoulder and tricep training day. Here's an example of how you can structure your workout: 1. Warm up: Start with a few minutes of light cardio to increase blood flow and warm up your muscles. 2. Shoulder warm-up: Perform a few dynamic stretches and mobility exercises for your shoulders, such as arm circles and shoulder rolls. 3. Main exercise: Begin with the seated cable shoulder press. Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 90 degrees to the body, with your head and chest up. The elbows should also be bent to about 90 degrees. This will be your starting position. 4. Perform 3-4 sets of 8-12 reps, focusing on maintaining proper form and control throughout the movement. Rest for 60-90 seconds between sets. 5. Superset: To add an extra challenge, you can superset the seated cable shoulder press with another shoulder exercise, such as lateral raises or front raises. Perform 2-3 sets of 10-15 reps for each exercise, alternating between them with minimal rest in between. 6. Tricep exercises: After completing the shoulder portion of your workout, you can move on to tricep exercises. This can include exercises such as tricep pushdowns or overhead tricep extensions using the cable

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