Cable Shoulder Press
The Cable Shoulder Press is a compound strength exercise that uses constant cable tension to target the front shoulders and triceps. This variation provides consistent resistance throughout the entire range of motion, challenging stability more than machines but offering a smoother path than free weights.
Iridium uses this exercise to target the anterior deltoids with constant tension, often selecting it when your stabilizer muscles are fatigued from previous heavy pressing. The system audits your 7-day push history and sub-muscle recovery status to ensure adding this specific volume won't push your front delts beyond their Maximum Recoverable Volume.
Form Cues
- Stagger your stance slightly for better balance
- Keep your core tight and ribs tucked down
- Press the handles up and slightly forward
- Control the weight slowly on the way down
- Keep your elbows slightly in front of your body
- Don't arch your lower back excessively to press the weight
- Don't let your elbows flare out too wide to the sides
- Don't let the weight stack touch down between reps
- Don't use momentum or leg drive to start the movement
- Don't lock your elbows aggressively at the top
Common Mistakes
- Excessive lumbar arching
- Flaring elbows too wide
- Rushing the lowering phase
- Starting with hands too low
- Pressing behind the head
Muscles Worked
This exercise primarily targets the anterior deltoid (front shoulder) with constant tension that free weights cannot provide at the top of the movement. The lateral deltoids assist in stabilization, while the triceps are heavily engaged to extend the elbows and complete the lockout.
Primary
Secondary
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