How to do it
- Stand on the middle of a band with feet hip width and bring the ends up to shoulder height.
- Brace your abs and squeeze your glutes so the ribcage stays down.
- Press straight overhead until the arms lock, then lower under control to the shoulders.
Cues that matter
- Push your head through the window once the hands clear your forehead.
- Widen your stance on the band to add tension without changing bands.
Common mistakes
- Leaning back to press, which turns it into an incline press.
- Stopping halfway down and losing the stretch at the shoulder.
Muscles worked
Primary
- Shoulders
- Front delt
Also works
- Triceps
- Side delts
- Core
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Band Overhead Press in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the shoulders with different equipment — for a day the resistance band is taken, or a gym that does not have one.
- Pike Push-UpBodyweight · Intermediate · Compound
- Seated Dumbbell Shoulder PressDumbbell · Beginner · Compound
- Standing Overhead PressBarbell · Intermediate · Compound
- Machine Shoulder PressMachine · Beginner · Compound
- Cable Front RaiseCable · Beginner · Isolation
- Kettlebell Overhead PressKettlebell · Intermediate · Compound