How to Perform a Cable Overhead Press
A cable overhead press is an easy-to-perform exercise for your medial deltoid and triceps muscles. Those with shoulder injuries that can be aggravated with overhead movements may wish to avoid this exercise, but everyone else should find it challenging and rewarding.
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Instructions
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Grab the handles of a resistance cable, one in each hand, and stand on the cable with your feet hip-width apart. Check that the cable is equal on each side and adjust if it isn't. Tuck your hips under you and pull in your stomach. Bring your hands up to shoulder height with your palms facing forward and your elbows bent. The cable should go behind your arms and rest on your rear shoulder and upper arm.
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Press the handles up over your head and bring your hands lightly together with palms still facing forward.
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Hold for 2 seconds. Look in a mirror to make sure your traps are not raised. Relax your shoulders.
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Bend and lower your arms to the start position.
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Do two sets of 12 to 20 repetitions.
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Tips & Warnings
Wear a T-shirt so the cable does not rub against your exposed arm or shoulder skin. Exhale with the upward motion and inhale on the down.
It is easy to break form when you become fatigued. Do not allow your back to arch or your shoulders to raise.
