Cable Incline Close Grip Shoulder Press With V Bar

Muscles worked

Setup

1. Position an incline bench (set to approximately 60 degrees) facing away from a low cable pulley.
2. Attach a V-bar to the pulley and sit firmly on the bench with your feet planted and back flat against the pad.
3. Grasp the V-bar with a neutral grip and bring it to shoulder height, keeping your elbows tucked slightly forward.
4. Ensure the bench is positioned so the cable is taut in the starting position.

How to do it

1. Exhale and press the V-bar upward in a straight line until your arms are fully extended but not locked out.
2. Pause for a second at the top to maximize peak contraction in the deltoids and triceps.
3. Inhale as you slowly lower the bar back to the starting position at upper-chest level using a controlled 2-second eccentric.
4. Maintain a smooth, rhythmic tempo without bouncing the weight at the bottom.

Form checklist

• Keep your shoulder blades retracted and pressed firmly into the bench throughout the set.
• Avoid flaring your elbows out to the sides; keep them tucked at a 45-degree angle to protect the shoulder joints.
• Maintain a neutral spine and avoid arching your lower back off the pad to compensate for the weight.
• Ensure your wrists remain straight and do not bend backward under the resistance of the cable.

Pro tips

• Focus on driving your biceps toward your ears at the top of the movement to ensure full deltoid recruitment.
• Adjust the bench distance from the cable machine to find the 'sweet spot' where tension is constant throughout the entire range of motion.

Make it harder

• Implement a 3-4 second slow eccentric (lowering) phase to increase metabolic stress and time under tension.
• Add a '1.5 rep' variation by performing a full rep followed by a half rep from the bottom to the midpoint.

Frequently asked

What muscles does the cable incline close grip shoulder press with v bar work?

The cable incline close grip shoulder press with v bar primarily targets the deltoids and triceps, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the cable incline close grip shoulder press with v bar?

The cable incline close grip shoulder press with v bar uses cable.

Is the cable incline close grip shoulder press with v bar good for beginners?

The cable incline close grip shoulder press with v bar is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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