Videos
Instructions
- Stand on the center of the resistance band with feet shoulder-width apart.
- Hold the ends of the band at shoulder height with palms facing forward and elbows bent.
- Brace your core and press the bands overhead until your arms are fully extended.
- Pause at the top with arms straight but not locked out.
- Lower the bands slowly back to shoulder height.
Technical Tips
- Keep your core tight and avoid arching your lower back.
- Ensure wrists stay aligned with elbows throughout the press.
- Press upward in a straight line for optimal shoulder engagement.
Breathing Tips
- Exhale while pressing the bands overhead.
- Inhale as you return to the starting position.
Medical restrictions
- Shoulder impingement syndrome
- Rotator cuff injuries
- Lower back pain or instability
What muscles do I target with a banded overhead press?
The banded overhead press mainly targets the shoulder muscles, especially the deltoids, while also engaging the triceps and upper back for support.
Is a resistance band overhead press good for shoulder development?
Yes, the resistance band overhead press effectively develops shoulder strength and stability, offering constant tension and joint-friendly resistance.
Can I do the banded shoulder press if I have limited equipment?
Absolutely. This exercise only requires a resistance band, making it ideal for training in small spaces or while traveling.
Should I stand or sit during a banded overhead press?
You can perform the banded overhead press either standing for core engagement or seated for more shoulder isolation, depending on your goals.
How can I increase difficulty on a banded overhead press?
You can increase difficulty by shortening the band, using a thicker band, or slowing down the tempo for more time under tension.
Description
The Banded Overhead Press is a versatile shoulder-strengthening exercise that uses elastic resistance to build upper body strength without weights. Ideal for home workouts or low-impact training, this movement develops the deltoids, triceps, and upper back muscles. It mimics the motion of a traditional shoulder press but with dynamic tension throughout the range of motion, promoting joint stability and muscular control. The Banded Overhead Press enhances shoulder mobility, posture, and core engagement, making it suitable for beginners and advanced trainees alike. Its portability and low equipment requirement make it a practical choice for functional and strength-based fitness routines.