Shoulders · Resistance bands

Resistance Band Overhead Shoulder Press

The resistance band overhead shoulder press is a compound pushing movement that targets the deltoids and triceps with progressive elastic resistance. It works well as a primary vertical press in home routines or as a shoulder burn-out exercise at the end of an upper-body session.

Muscles: Shoulders, Triceps
Equipment: Resistance bands
Type: Strength
Animation: Men and women

How to do it

Stand on the bottom of the loop band with both feet shoulder-width apart and grasp the top of the loop with both hands.
Bring your hands up to shoulder height, palms facing forward, elbows pointing down.
Keep your back straight and your core braced.
Inhale. As you exhale, press the band straight up overhead until your arms are fully extended.
Inhale and slowly lower your hands back to shoulder height under control.

Common mistakes

Arching the lower back at the top of the press shifts the load from the shoulders to the lumbar spine.
Letting the hands drop quickly on the way down eliminates time under tension during the eccentric phase.
Flaring the elbows out wide to the sides places unnecessary shear stress on the rotator cuff and shoulder joints.

Tips

Step on the band with only one foot if the resistance is too heavy to complete full repetitions.
Keep the elbows slightly angled inward at roughly 30 to 45 degrees in the scapular plane rather than flared wide.
Squeeze your glutes and brace your abdomen before each press to maintain a rigid, upright torso.

Sets and reps

Perform 3 to 4 sets of 10 to 15 controlled repetitions with 60 to 90 seconds of rest between sets for muscle growth and endurance.

Muscles worked

Resistance Band Overhead Shoulder Press: shoulders, triceps

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

How does using a band compare to a dumbbell shoulder press?

A band provides accommodating resistance, meaning the tension increases as you reach the lockout, which places peak demand on the shoulders at full extension while being gentler on the joints at the bottom.

Is this exercise safe if you have lower back issues?

It can be safe if the core is properly braced, but any pinching or pain requires stopping the movement and consulting a healthcare professional.

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