Band Shoulder Press

Band Shoulder Press


This exercise involves using a resistance band to perform a shoulder press, which targets the deltoid muscles in the shoulders. The band provides constant tension throughout the movement, making it a challenging and effective exercise for building shoulder strength and stability.

Muscle Group

Equipment Required

Band Shoulder Press Instructions

  1. Start by standing with your feet shoulder-width apart and holding a resistance band in each hand.
  2. Bring your hands up to shoulder height, with your palms facing forward and the bands crossing in front of your chest.
  3. Press the bands up and overhead, straightening your arms and keeping your palms facing forward.
  4. Lower the bands back down to shoulder height and repeat for the desired number of repetitions.
  5. Make sure to engage your core and keep your back straight throughout the exercise.

Band Shoulder Press Form & Visual

Band Shoulder Press

Band Shoulder Press Benefits

  • Targets the shoulders, triceps, and upper back muscles
  • Improves shoulder stability and mobility
  • Helps to correct muscle imbalances in the upper body
  • Can be performed with a variety of resistance bands, making it a versatile exercise for all fitness levels
  • Allows for a greater range of motion compared to traditional dumbbell or barbell shoulder presses
  • Engages the core muscles for added stability and balance
  • Can be easily modified to target specific areas of the shoulders, such as the front, middle, or rear deltoids

Band Shoulder Press Muscles Worked

  • Deltoids
  • Triceps
  • Trapezius
  • Rotator cuff muscles

Band Shoulder Press Variations & Alternatives

  • Single-arm band shoulder press
  • Band shoulder press with rotation
  • Band shoulder press with lateral raise
  • Band shoulder press with front raise
  • Band shoulder press with reverse fly
  • Band shoulder press with bicep curl
  • Band shoulder press with tricep extension
  • Band shoulder press with overhead tricep extension
  • Band shoulder press with upright row