Band Shoulder Press
A standing vertical press using a resistance band that targets the shoulders, triceps, and upper chest. This exercise builds strength and stability in the overhead position.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Chest, Traps, Abs
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
9/10Anterior Delts, Medial Delts
Triceps
7/10Long Head, Lateral Head
Chest
4/10Upper Chest
Traps
3/10Mid Traps, Upper Traps
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-120 seconds • Use shorter rest for high-rep endurance sets.
How to Perform
Stand with feet hip-width apart on the center of the resistance band. Hold the ends at shoulder height with palms facing forward, keeping the core braced and the spine neutral.
- Press the band straight overhead by fully extending the arms until the elbows are locked out.
- Slightly tuck the head forward as the arms reach the top position.
- Maintain shoulder depression and avoid shrugging up toward the ears.
- Slowly lower the band ends back down to the starting position at ear or shoulder level.
Coaching Tips
Form Cues
- Press straight up
- Keep elbows slightly forward
- Maintain tight core
- Control the lowering
Breathing
Inhale as you lower the band back to the shoulders; exhale forcefully as you press the band overhead and brace the core.
Tempo
2-0-1
Range of Motion
Press until arms are fully extended overhead, and lower until the handles or band are at shoulder level, maintaining tension.
Safety
Safety Notes
- Maintain a neutral spine and fully brace the core to protect the lower back.
- Stop the movement if you feel any sharp shoulder pain or impingement.
Spotting
Not recommended; the resistance band provides accommodating resistance.
Common Mistakes
- Excessive arching of the lower back.
- Shrugging shoulders toward the ears.
- Pressing the head forward prematurely.
When to Avoid
- Acute shoulder impingement or rotator cuff injuries.
- Limited active shoulder flexion mobility.
Flexibility Needed
- Active shoulder flexion to 170 degrees.
- Adequate thoracic spine extension.
Build Up First
- Basic competency in vertical pressing.
Also known as
Resistance Band Overhead Press, Standing Band Military Press, Overhead Band Press
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