Shoulders · Resistance bands

Resistance Band Sitting Military Press on a Chair

The resistance band sitting military press on a chair is a compound upper-body exercise that targets the shoulders and triceps with minimal spinal compression. It works well as a primary pressing movement in home workouts or as high-volume accessory work for shoulder strength.

Muscles: Shoulders, Triceps
Equipment: Resistance bands
Type: Strength
Animation: Women

How to do it

Sit on a chair and loop the band under the seat or under your hips so it is anchored securely.
Grasp the sides of the loop with both hands and bring them to shoulder height, palms facing forward, elbows pointing down.
Keep your back straight and your feet flat on the floor.
As you exhale, press your hands straight up overhead until your arms are fully extended.
Inhale and slowly lower your hands back to shoulder height.

Common mistakes

Arching the lower back during the press shifts tension away from the shoulders and places unwanted stress on the lumbar spine.
Flaring the elbows directly out to the sides instead of slightly angled forward can cause shoulder impingement.
Allowing the band to snap the arms down quickly eliminates the eccentric phase and reduces muscle activation.

Tips

Adjust the resistance by spreading your feet wider over the band or anchoring it further under the chair.
Keep your core braced and feet flat on the floor to maintain a stable seated base throughout the press.
Pause for a second at the top of the movement to maximize contraction before slowly lowering the band.

Sets and reps

Perform 3 to 4 sets of 10 to 15 repetitions with 60 to 90 seconds of rest to build shoulder muscle and endurance.

Muscles worked

Resistance Band Sitting Military Press on a Chair: 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

Is this exercise safe for people with lower back concerns?

The seated position reduces axial load on the spine compared to standing barbell presses; however, stop immediately and consult a doctor if you feel sharp pain.

How does using a band differ from using dumbbells?

A resistance band provides ascending tension, meaning the movement gets progressively harder toward the top where your shoulders and triceps must contract the most.

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