Cable Shoulder Press

Sets and reps

• For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
• For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
• Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

• Dumbbell Shoulder PressDumbbell
• Machine Shoulder PressMachine
• Dumbbell Neutral-Grip Shoulder PressDumbbell
• Smith Machine Seated Shoulder PressSmith machine

Alternatives

Other exercises for the front delts, for when the cable is taken or you want a change.

• Arm CirclesBodyweight
• Band Front RaiseResistance band
• Band Overhead PressResistance band
• Band Shoulder DislocatesResistance band
• Barbell Overhead PressBarbell
• Barbell Power JerkBarbell
• Barbell Push JerkBarbell
• Barbell Push PressBarbell

Questions

What muscles does the Cable Shoulder Press work?

The Cable Shoulder Press mainly works the front delts, side delts and triceps.

What equipment do you need for the Cable Shoulder Press?

A cable.

How many sets and reps of the Cable Shoulder Press?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Cable Shoulder Press?

Arm Circles, Band Front Raise, Band Overhead Press and Band Shoulder Dislocates work the same main muscle.