Resistance Band Shoulder Press
Resistance band vertical press that targets deltoids and triceps to build shoulder strength, size, and stability; offers variable resistance increasing at the top for enhanced muscle challenge.
About Exercise
Equipment
Bands
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Abs, Lower Back, Glutes
Accessory Muscles
Chest
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts
Triceps
7/10Long Head
Traps
5/10Upper Traps
Abs
4/10Lower Back
3/10Glutes
3/10Chest
2/10Upper Chest
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand on the center of a resistance band with feet shoulder-width apart. Grip handles at shoulder height, palms forward, elbows bent, core engaged, back straight.
- Exhale and press hands upward, extending arms overhead until nearly straight.
- Keep wrists straight and elbows pointing slightly forward.
- Maintain core tightness to prevent back arching.
- Inhale and lower hands slowly back to shoulder height.
- Control the descent to keep tension on the band.
Coaching Tips
Form Cues
- Drive through shoulders
- Keep core braced
- Press straight up
- Avoid arching back
Breathing
Inhale during the lowering phase; exhale as you press overhead while bracing your core.
Tempo
2-1-1
Range of Motion
Lower until upper arms are parallel to the ground; press until arms are fully extended overhead without locking elbows.
Safety
Safety Notes
- Secure band under feet to prevent slippage
- Choose appropriate band resistance
- Stop if shoulder pain occurs
- Maintain neutral spine throughout
Spotting
Not typically needed; use a stable anchor and lighter band if new to exercise.
Common Mistakes
- Locking elbows at top
- Allowing back to arch
- Using momentum instead of control
- Letting band snap back
When to Avoid
- Shoulder impingement
- Recent shoulder injury
Flexibility Needed
- Shoulder flexion to 180 degrees
Build Up First
- Basic overhead pressing form
- Core stability competency
Also known as
Banded Overhead Press, Standing Band Press, Band Military Press
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