Band Overhead Press: how to do it right
In short: A vertical press that targets the front shoulder with maximum band load at mid-range.
How to do it, step by step
- 1Standing, one foot on the band, handles at shoulder level, elbows under your hands, core braced.
- 2Press vertically, raising your hands toward the ceiling, without arching your lower back.
- 3Go up to near-complete elbow extension without violently locking out.
- 4Lower under control back to the shoulders, keeping tension in the band.
- 5Keep a continuous rhythm, with no dead time, neither at the top nor at the bottom.
The mistake to avoid
Don't arch your lower back. Brace your abs during the press.
Other common mistakes
- Arching your lower back to help the press, keep your abs braced and your ribs down instead.
- Snapping your elbows into lockout at the top, prefer a controlled extension that protects the joint.
- Releasing tension at the bottom when the band goes slack, maintain some pre-tension to stay effective at mid-range.
- Letting the handles drift too far forward, keep them on the vertical axis above the shoulders.
Muscles worked
- Main:
- Front delts
- Supporting:
- Side delts, Triceps
The anterior deltoid is the prime mover, it pushes the arm up and forward. The lateral deltoid assists abduction at the end of the press. The triceps brachii extends the elbow to lock the arms out overhead. The trapezius and the scapular fixators stabilize the scapula throughout the movement.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Arnold Press ›
- Seated Dumbbell Shoulder Press ›
- Standing Dumbbell Shoulder Press ›
- Shoulder Press Machine ›
- Standing Barbell Overhead Press ›
Frequently asked questions
How do I do this exercise?
Standing, one foot firmly on the band, handles at shoulder level, elbows under your hands, core braced. Press vertically toward the ceiling without arching, to near-complete extension, then lower while keeping tension.
How high do I go?
To near-complete extension, without violently locking out. At the bottom, lower back to the shoulders but keep some pre-tension: if the band goes completely slack, you start from zero on every rep.
I don't feel anything, is that normal?
You should feel the front and the side of your shoulders. The triceps work at the end of the press, that is normal on a press. If you only feel your lower back, you are arching: brace and reduce the range at the top.
How fast should I do the movement?
Continuous, with no dead time at the top or the bottom. Try a one-second pause at mid-height on a few reps: that is where the band's resistance and your lever arm add up, you will feel the shoulder burn.
How do I adjust the difficulty?
One foot on it for the normal version, both feet spread on it to make it clearly harder. Choose a resistance that already slows you down at mid-height, not just at the end of the press.