The band shoulder press is a resistance exercise targeting the deltoid muscles of the shoulders, using a resistance band for added tension. It also engages the tricep and upper back as secondary muscles. The movement involves pressing the band overhead from shoulder height, making it a fundamental strength exercise for the upper body.
Also Works
TricepsUpper Back
How to Perform
1
Stand with your feet shoulder-width apart and place the band under your feet.
2
Hold the band with your palms facing forward and raise your hands to shoulder height, elbows bent.
3
Press the band overhead, fully extending your arms.
4
Pause for a moment at the top, then slowly lower the band back to shoulder height.
5
Repeat for the desired number of repetitions.
Pro Tips
•Stand on the center of the band with both feet and press straight overhead, fully extending the arms.
•Keep your core braced and ribs down to prevent your lower back from arching as you press.
•Lower the band to ear level under control before pressing back up.
Common Mistakes
•Arching the lower back excessively to assist the press, which puts pressure on the lumbar spine.
•Not pressing to full lockout overhead, which reduces the range of motion and shoulder engagement.
•Standing on the band unevenly, creating different resistance for each arm.