Cable Twisting Overhead Press

Muscles worked

Setup

1. Set the cable pulley to the lowest position and attach a single D-handle.
2. Stand sideways to the machine with feet shoulder-width apart in an athletic stance.
3. Grasp the handle with the hand furthest from the machine and bring it to shoulder height, palm facing your midline.
4. Engage your core and maintain a neutral spine with a slight bend in the knees.

How to do it

1. Exhale as you explosively pivot on the ball of the foot closest to the machine, rotating your hips and torso away from the cable.
2. Simultaneously press the handle vertically overhead until your arm is fully extended, finishing with your palm facing forward.
3. Inhale as you slowly reverse the rotation and lower the weight back to shoulder height in a controlled manner.
4. Complete all repetitions on one side before switching to the opposite side.

Form checklist

• Pivot fully on the back foot to ensure the hips and shoulders move as one unit.
• Keep your core braced throughout to prevent excessive arching of the lower back.
• Ensure the press travels in a straight vertical line rather than leaning away from the machine.
• Keep the shoulder of the pressing arm 'packed' down and away from your ear.

Pro tips

• Initiate the movement from the floor; think of the press as a continuation of the power generated by your legs and hips.
• Squeeze the glute of the pivoting leg at the top of the movement to maximize stability and power transfer.
• Focus on a slow, 3-second eccentric (lowering) phase to maximize time under tension for the obliques.

Make it harder

• Increase the explosive speed of the concentric phase to focus on power development.
• Pause for 2 seconds at the peak of the press while maintaining a hard core contraction to challenge anti-lateral flexion.

Frequently asked

What muscles does the cable twisting overhead press work?

The cable twisting overhead press primarily targets the biceps, deltoids, erector spinae, and lats, and also works the abs, glutes, hamstrings, obliques, quadriceps, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the cable twisting overhead press?

The cable twisting overhead press uses cable.

Is the cable twisting overhead press good for beginners?

The cable twisting overhead press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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