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Shoulders · Cable
Cable Twisting Overhead Press
Cable Twisting Overhead Press is a beginner compound strength exercise that works the delts (shoulders), with the upper back, triceps and legs assisting. It needs a cable. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Deltoids
- Abdominals · Obliques, Rectus Abdominis
Secondary muscles
- Upper Back · Trapezius
- Triceps · Triceps Brachii
- Legs · Quadriceps Femoris, Biceps Femoris
How to do Cable Twisting Overhead Press
- Stand sideways to the cable machine with your feet slightly wider than shoulder-width apart, knees bent at almost 90 degrees and hips pushed back.
- Grasp the handle, attached at hip height, with the hand closest to the machine, keeping it close to your shoulder. Place your other hand on your hip.
- Twist your torso away from the machine while pushing the handle sideways and straight across your torso, straightening your legs to a standing position as you press the handle.
- Slowly return to the starting semi-squat position with control, bringing the handle back to your shoulder. Repeat for the desired number of repetitions, then switch sides.
Form tips
- Use a lighter weight to ensure proper form and gradually increase the resistance as you get stronger.
- Perform the movement slowly and with control to maximize muscle activation and reduce injury risk.
- Exhale as you twist and press the handle across your torso, and inhale as you return to the starting position.
Cable Twisting Overhead Press alternatives
More delts exercises
Cable Twisting Overhead Press FAQ
What muscles does Cable Twisting Overhead Press work?
Cable Twisting Overhead Press mainly works the delts in the shoulders (Deltoids, Obliques and Rectus Abdominis). The upper back, triceps and legs work as secondary muscles.
What equipment do you need for Cable Twisting Overhead Press?
You need a cable.
How many sets and reps of Cable Twisting Overhead Press should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable Twisting Overhead Press good for beginners?
Yes. Cable Twisting Overhead Press is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Cable Twisting Overhead Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Cable Twisting Overhead Press?
Other exercises for the delts include Barbell Seated Overhead Press, Dumbbell Standing Overhead Press, Landmine Overhead Press and Band Single Arm Overhead Press.
For developers
Use Cable Twisting Overhead Press in your app
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