Cable Seated Front Press

Cable Seated Front Press

1. Setup:

   • Adjust the cable machine to a low position.

   • Sit on the bench with your back against the support.

   • Grab the handles of the cable with both hands, using an overhand grip (palms facing away from you).

2. Positioning:

   • Keep your feet flat on the floor, approximately shoulder-width apart.

   • Pull the cables towards your chest, so your elbows are bent and your hands are at shoulder level.

   • Your elbows should be slightly below shoulder height.

3. Movement:

   • Press the handles upward and outward until your arms are fully extended above your head.

   • Ensure your core is engaged and your back remains straight against the bench during the movement.

   • Hold the position for a moment at the top.

4. Return:

   • Slowly lower the handles back down to the starting position at shoulder level, keeping control throughout the movement.

5. Repetitions:

   • Aim for 3 sets of 10-15 repetitions, resting for 30-60 seconds between sets.

Tips:

• Start with a lighter weight until you are comfortable with the movement.

• Focus on smooth, controlled movements to avoid injury.

• Keep your shoulders relaxed and away from your ears throughout the exercise.