Video
Instructions
- Stand on the center of the resistance band with feet shoulder-width apart.
- Hold one handle with your working hand and bring it to shoulder height, palm facing forward.
- Engage your core and press the band upward until your arm is fully extended overhead.
- Pause briefly at the top while maintaining balance.
- Lower the band back to shoulder level with control.
- Repeat for the desired number of reps before switching sides.
Technical Tips
- Keep your wrist aligned with your elbow throughout the press.
- Avoid leaning or rotating your torso as you press.
- Brace your core to stabilize your spine and maintain upright posture.
- Move in a slow and controlled manner to maximize shoulder engagement.
Breathing Tips
- Inhale before pressing the band overhead.
- Exhale as you press upward.
- Inhale again as you return to the starting position.
Restrizioni mediche
- Shoulder impingement or rotator cuff injuries
- Acute lower back pain or spinal instability
- Uncontrolled balance or vestibular disorders
Descrizione
The Band Single Arm Overhead Press is a unilateral resistance exercise designed to strengthen shoulder muscles while enhancing core stability and balance. By isolating one side of the body, this movement promotes muscular symmetry and helps correct imbalances often overlooked in bilateral pressing motions. Performed using a resistance band, it offers a joint-friendly alternative to traditional overhead presses, reducing compressive load on the spine and shoulders. Its standing position activates the core and lower body to stabilize the movement, making it highly functional for athletic performance and daily life tasks. This press is ideal for home workouts, warm-up sequences, or progressive strength routines where equipment is limited. Its versatility makes it suitable for various fitness disciplines including bodybuilding, CrossFit, and functional training, especially where unilateral strength development is a priority. Incorporating this exercise helps improve shoulder mobility, scapular control, and coordination, while also engaging secondary muscle groups like the triceps and obliques for full-body integration.
What muscles does the band single arm overhead press target?
The band single arm overhead press primarily targets the shoulders, especially the deltoid muscles, while also engaging the triceps, abs, and obliques for stabilization.
Can I do a single arm overhead press with resistance bands instead of dumbbells?
Yes, using resistance bands for a single arm overhead press is a great alternative to dumbbells, providing variable resistance and reducing joint strain while still effectively building shoulder strength.
Is the band single arm overhead press good for core stability?
Absolutely, the unilateral nature of the band single arm overhead press challenges your core stability by forcing your torso to resist rotation and maintain balance throughout the movement.
Should I start with my dominant or non-dominant arm in this exercise?
It's generally recommended to start with your non-dominant arm to ensure balanced effort and avoid fatigue affecting your weaker side’s performance.