Band Shoulder Press
EquipmentResistance Band
TypeCompound
DifficultyBeginner
Primary:Front Delts, Triceps
Secondary:Rear Delts, Side Delts
Tertiary:Chest, Upper Back, Traps
Stabilizer:Core, Forearms, Glutes
📋 How to Perform
- Stand on the middle of a resistance band with your feet shoulder-width apart.
- Hold an end or handle in each hand at shoulder height, palms forward, elbows under your wrists.
- Brace your core and squeeze your glutes to keep your ribs down.
- Press your hands straight overhead until your arms are fully extended.
- Finish with your hands over your shoulders and your biceps near your ears.
- Lower slowly back to shoulder height.
- Repeat for the desired number of reps.
⚠️ Common Mistakes to Avoid
- Leaning the torso back to finish the press, which arches the lower back and shifts stress to the spine.
- Letting the wrists bend back under band tension, which strains the wrists and weakens the press.
- Finishing with the hands in front of the face, which leaves the shoulders off balance at the top.
