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Instructions
- Stand with feet shoulder-width apart and the resistance band anchored under your feet.
- Hold the handles or ends of the band at shoulder height with palms facing forward.
- Engage your core and press both arms upward until they are fully extended overhead.
- Pause briefly at the top of the movement.
- Lower your arms back to the starting position in a controlled manner.
Technical Tips
- Keep your spine neutral and avoid arching your lower back.
- Do not lock your elbows at the top.
- Ensure your wrists stay in line with your forearms during the press.
Breathing Tips
- Inhale as you lower the band to shoulder height.
- Exhale as you press the band overhead.
Medical restrictions
- Shoulder impingement
- Rotator cuff injuries
- Severe cervical spine conditions
The Band Military Press is a highly effective shoulder-strengthening exercise that uses resistance bands to mimic the traditional overhead press. This exercise targets the deltoid muscles and engages the triceps and upper back to stabilize the movement. Ideal for home workouts or individuals seeking joint-friendly alternatives to weight-loaded presses, the band version offers variable resistance that increases tension throughout the range of motion. Its portability and low equipment requirement make it a convenient addition to any training program, especially for beginners and fitness enthusiasts working on foundational upper body strength. This movement is also beneficial for improving postural alignment and enhancing shoulder mobility when performed with proper form. With a focus on controlled movement and muscle engagement, the Band Military Press supports shoulder health and functional strength development.
What muscles does the band military press work?
The band military press primarily targets the shoulder muscles, specifically the deltoids, and secondarily works the triceps and upper chest muscles.
Is the band military press good for beginners?
Yes, the band military press is excellent for beginners due to its controlled resistance and low impact on joints, making it a safe starting point for shoulder strengthening.
Can I do the band military press without a gym?
Absolutely. The band military press requires only a resistance band, making it ideal for home workouts or travel-friendly fitness routines.
How many reps should I do for the band military press?
Beginners can start with 2–3 sets of 10–12 reps, adjusting resistance based on strength and control to ensure proper form throughout the movement.