Cable Incline Close Grip Shoulder Press with V-Bar
Build strong, sculpted shoulders with the Cable Incline Close Grip Shoulder Press.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable Incline Close Grip Shoulder Press with V-Bar
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Shoulders · Deltoid Anterior · Cable
Cable Incline Y Raise with Back Support
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Cable Incline Rear Delt Fly with Back Support
Shoulders · Cable
Lever Cable Shoulder Press
Shoulders · Leverage machine
Description
A shoulder press variation using a v-bar on an incline cable machine, focusing on the deltoids and upper body strength.
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How to do Cable Incline Close Grip Shoulder Press with V-Bar
- 01Setup
Position an adjustable bench at a 45-60 degree incline, facing away from a low cable pulley. Attach a V-bar handle to the cable and sit on the bench with your feet firmly planted on the floor.
- 02Setup
Grasp the V-bar with a close, neutral grip, palms facing each other, and pull it to your upper chest/shoulder level. Ensure your elbows are tucked close to your body and your forearms are perpendicular to the floor.
- 03
Exhale as you powerfully press the V-bar straight up overhead, extending your arms fully without locking your elbows. Focus on a controlled, upward movement, keeping the V-bar directly above your shoulders.
- 04
Inhale as you slowly lower the V-bar back down to the starting position at your upper chest, maintaining tension and control. Keep your elbows tucked close to your body throughout the entire eccentric phase.
Tips
- Maintain constant tension by not allowing the weight stack to touch down at the bottom of the movement, maximizing continuous muscle engagement.
- Keep your elbows tucked in throughout the entire press to emphasize the anterior deltoids and triceps, while reducing potential strain on the rotator cuff.
- Control the eccentric (lowering) phase for 2-3 seconds to maximize time under tension and stimulate greater muscle growth.
- Brace your core firmly against the bench to provide a stable base for pressing, preventing any unwanted spinal movement and enhancing power transfer.
Common mistakes
- Avoid letting your elbows flare wide during the press; keep them tucked close to your body to protect your shoulders and better target the deltoids.
- Do not let the cable stack touch down at the bottom of the movement; maintain continuous tension on the V-bar to keep your muscles engaged throughout the set.
- Refrain from using momentum or arching your back to lift the weight; perform each repetition with strict form and controlled muscle contraction.
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Get Ellim — FreeQuestions
Is Cable Incline Close Grip Shoulder Press with V-Bar good for beginners?
Cable Incline Close Grip Shoulder Press with V-Bar is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Incline Close Grip Shoulder Press with V-Bar?
You need Cable to perform Cable Incline Close Grip Shoulder Press with V-Bar. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Incline Close Grip Shoulder Press with V-Bar?
Maintain constant tension by not allowing the weight stack to touch down at the bottom of the movement, maximizing continuous muscle engagement. Keep your elbows tucked in throughout the entire press to emphasize the anterior deltoids and triceps, while reducing potential strain on the rotator cuff. Control the eccentric (lowering) phase for 2-3 seconds to maximize time under tension and stimulate greater muscle growth. Brace your core firmly against the bench to provide a stable base for pressing, preventing any unwanted spinal movement and enhancing power transfer.
What are common mistakes when doing Cable Incline Close Grip Shoulder Press with V-Bar?
Avoid letting your elbows flare wide during the press; keep them tucked close to your body to protect your shoulders and better target the deltoids. Do not let the cable stack touch down at the bottom of the movement; maintain continuous tension on the V-bar to keep your muscles engaged throughout the set. Refrain from using momentum or arching your back to lift the weight; perform each repetition with strict form and controlled muscle contraction.
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Free · iPhone only · Available on the App Store