Resistance Band Shoulder Press
An overhead press with handles on a resistance band anchored under your feet. The resistance rises as you press, so the top of the rep works hardest, and it is an easy way to press at home or while travelling.
Primary muscles
- Front Delts
- Side Delts
Secondary muscles
- Triceps
- Traps (Trapezius)
- Serratus Anterior
- Sets
- 3
- Reps
- 12–20
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand on the middle of a band with feet shoulder-width, holding a handle at each shoulder with palms forward and elbows under the wrists.
Brace your core and stand tall.
Press the handles straight up until your arms are locked.
Pause briefly at the top.
Lower slowly back to shoulder height, resisting the band's pull.
Breathing: Exhale as you press, inhale as you lower.
Coaching tips
Stand tall
Wrists over elbows
Slow on the way down
Common mistakes
Leaning back to finish
Letting the band snap the hands down
Using a band too light to challenge the top
Safety notes
Check the band for nicks before use and keep it firmly under your feet.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.