The resistance band seated shoulder press is an overhead pressing exercise performed while seated, using a resistance band to target the deltoid muscles. It also engages the tricep and upper back as secondary muscles. This exercise is suitable for building shoulder strength and stability, and is accessible for most fitness levels due to the controlled movement and support provided by the seated position.
Also Works
TricepsUpper Back
How to Perform
1
Sit on a chair or bench with your back straight and feet flat on the ground.
2
Hold the resistance band with both hands, palms facing forward, and bring it up to shoulder level.
3
Press the band overhead, extending your arms fully.
4
Pause for a moment at the top, then slowly lower the band back down to shoulder level.
5
Repeat for the desired number of repetitions.
Pro Tips
•Sit on the center of the band to anchor it and keep consistent tension throughout the press.
•Press straight up and slightly inward so the hands nearly touch at the top of the movement.
•Control the descent and do not let the band snap your arms back down to the starting position.
Common Mistakes
•Not sitting on enough of the band, resulting in insufficient tension for a training effect.
•Arching the lower back excessively as you press overhead, which strains the lumbar spine.
•Pressing the arms forward instead of straight up, which turns it into a front raise and reduces shoulder press effectiveness.
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