Resistance Band Shoulder Press
Standing band shoulder press — variable-resistance vertical pressing.
Level: Foundation
Primary: Shoulder
Secondary: Triceps
Movement: Compound
Tags: Push
Type: Light Activity
Equipment: Resistance Band
Sports: Football Rugby Swimming
Target muscles
The deltoids drive the press. The triceps lock out. The trunk braces. The band tension peaks at lockout.
How to perform
Setup
Stand on the center of the band. Hold the handles at shoulder height with palms facing forward.
Execution
Press both handles overhead until the arms are fully extended. Slowly lower. Keep the core braced.
Common mistakes
- Arching the lower back.
- Going too heavy on band.
- Cutting the range.
- Letting the band snap back.
- Locking elbows aggressively.
Progressions and regressions
Regress to dumbbell press. To progress, increase tension.
Programming notes
At-home shoulder work. 3 sets of 10-15 reps, twice a week.
