Band shoulder press
Strengthen your shoulders with the band shoulder press. This effective exercise targets your deltoids by pressing a resistance band overhead, building
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Band shoulder press
Band Single Arm Shoulder Press
Shoulders · Deltoid Anterior · Band
Band Behind Neck Shoulder Press
Shoulders · Deltoid Anterior · Band
Resistance Band Single Arm Overhead Shoulder Press
Shoulders · Deltoid Anterior · Resistance Band
Resistance Band Overhead Shoulder Press
Shoulders · Deltoid Anterior · Resistance Band
Description
An upper body exercise that targets the shoulders, performed by pressing a resistance band overhead in a pushing motion.
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How to do Band shoulder press
- 01Setup
Stand with feet shoulder-width apart, placing the center of the resistance band firmly under both feet.
- 02Setup
Grasp each end of the band with an overhand grip, palms facing forward, and bring your hands to shoulder height with elbows bent and tucked close to your body.
- 03
Exhale as you powerfully press the band directly overhead until your arms are fully extended, but not locked, keeping your core engaged.
- 04
Inhale as you slowly and controlledly lower the band back to the starting position at shoulder height, resisting the band's pull throughout the descent.
Tips
- Maintain core tension by bracing your abdominal muscles throughout the movement to stabilize your torso and prevent excessive arching of your lower back.
- Control the eccentric phase by focusing on a slow, controlled lowering of the band to maximize muscle engagement and minimize injury risk.
- Keep your elbows slightly in front of your body, rather than flared directly out to the sides, to better protect your shoulder joints and target the deltoids effectively.
- Adjust your foot width on the band to modify resistance; a wider stance increases tension, while a narrower stance decreases it.
Common mistakes
- Avoid excessively arching your lower back by engaging your core and keeping your rib cage down as you press the band overhead.
- Prevent your elbows from flaring out directly to the sides by keeping them slightly tucked forward throughout the pressing motion to protect your shoulders.
- Don't let the band snap your arms down; instead, control the lowering phase slowly to maintain tension and protect your shoulders from sudden impact.
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Get Ellim — FreeQuestions
What muscles does Band shoulder press work?
Band shoulder press primarily targets Deltoid Anterior. Secondary muscles include Deltoid Lateral, Serratus Anterior, Triceps Brachii.
Is Band shoulder press good for beginners?
Band shoulder press 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 Band shoulder press?
You need Band to perform Band shoulder press. 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 Band shoulder press?
Maintain core tension by bracing your abdominal muscles throughout the movement to stabilize your torso and prevent excessive arching of your lower back. Control the eccentric phase by focusing on a slow, controlled lowering of the band to maximize muscle engagement and minimize injury risk. Keep your elbows slightly in front of your body, rather than flared directly out to the sides, to better protect your shoulder joints and target the deltoids effectively. Adjust your foot width on the band to modify resistance; a wider stance increases tension, while a narrower stance decreases it.
What are common mistakes when doing Band shoulder press?
Avoid excessively arching your lower back by engaging your core and keeping your rib cage down as you press the band overhead. Prevent your elbows from flaring out directly to the sides by keeping them slightly tucked forward throughout the pressing motion to protect your shoulders. Don't let the band snap your arms down; instead, control the lowering phase slowly to maintain tension and protect your shoulders from sudden impact.
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Shoulders · Deltoid Anterior · Band
Band front lateral raise
Shoulders · Deltoid Anterior · Band
Cable Shoulder Press
Shoulders · Deltoid Anterior · Cable
Barbell Seated Overhead Press
Shoulders · Deltoid Anterior · Barbell
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
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Free · iPhone only · Available on the App Store