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Resistance Band Shoulder Press on Stability Ball
A seated vertical press with resistance bands anchored under feet on a stability ball targets shoulders and triceps to build upper body strength and core stability; enhances balance for functional training.
About Exercise
Equipment
Bands, Stability Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Abs, Traps, Lower Back
Popularity Score
6
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
7/10Lateral Head
Abs
5/10Transverse Abdominis
Traps
4/10Upper Traps
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit centered on a stability ball with feet flat and hip-width apart, knees and hips at 90 degrees. Anchor a looped resistance band under both feet and hold handles at shoulder height with palms forward.
- Brace core and maintain upright posture.
- Exhale and press bands overhead until arms are fully extended without locking elbows.
- Pause briefly at top to contract shoulders.
- Inhale and lower bands slowly to shoulder height.
- Keep elbows under wrists throughout descent.
- Repeat for reps while stabilizing on ball.
Coaching Tips
Form Cues
- Core tight, no arching.
- Press straight up.
- Elbows track forward.
- Stay centered on ball.
Breathing
Inhale as you lower the bands, exhale forcefully as you press overhead, and brace core throughout.
Tempo
2-1-2
Range of Motion
Lower to elbows at 90 degrees below shoulders; extend arms fully overhead without hyperextending back.
Safety
Safety Notes
- Ensure ball is properly inflated and sized for 90-degree hip/knee angles.
- Choose appropriate band resistance to avoid form breakdown.
- Keep feet flat for base stability.
- Avoid if acute shoulder pain or back instability.
Spotting
Not recommended due to ball instability; use lighter bands or stable surface instead.
Common Mistakes
- Arching lower back
- Leaning or swaying on ball
- Flaring elbows wide
- Using momentum to press
When to Avoid
- Acute shoulder impingement
- Severe lower back instability
Flexibility Needed
- Shoulder flexion to 180 degrees
- Ankle dorsiflexion for foot placement
Build Up First
- Master basic seated shoulder press
- Practice balance on stability ball
Also known as
Banded Stability Ball Shoulder Press, Swiss Ball Band Overhead Press, Seated Band Shoulder Raise
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