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Exercise library · Shoulders

Band overhead press

Vertical press for the shoulders with a resistance band.

How to do it

1 of 3

Stand on the band, hands at shoulders

  1. Starting position

    Stand on the middle of the band with your feet hip-width apart and hold the ends at your shoulders with palms forward.

  2. The movement

    Press your hands straight up until your arms are extended overhead, then lower them slowly to your shoulders.

Most common mistake

Don't arch your lower back, brace your core and keep your rib cage still as you press the band up.

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Muscle group
Shoulders
Equipment
Resistance band
Where
Home or gym
Logged as
Reps

Muscles worked

The band overhead press mainly trains the front of your shoulders, helped by the side delts and by your triceps, which straighten your arms at the top. Your trapezius and serratus anterior turn your shoulder blades so your arms have room to go straight overhead, and your trunk keeps you upright. Because a band gets heavier the more it stretches, the top of the press is the hardest part and the bottom at your shoulders the lightest.

Common mistakes

  • The band is slack at your shoulders. The start of the press then does almost nothing. Take a wider stance on the band or a shorter grip, so it is already stretched when your hands are at your shoulders.
  • Pressing forwards instead of up. If your hands finish in front of your face, the band pulls them down at an angle. Finish with your hands directly above your shoulders and your upper arms close to your ears.
  • Elbows flared straight out at the start. This tends to feel cramped in the shoulders. Let your elbows point slightly forwards, so your forearms stand vertically under your hands.

Variations and alternatives

  • The overhead press with a barbell lets you add weight in small, measurable steps.
  • The standing shoulder press uses dumbbells, so the load stays the same all the way up.
  • The pike push-up often gives more resistance than a band, useful at home once the band starts to feel easy.

Sets and reps

The band press suits building muscle and endurance rather than maximal strength. Start with 8 to 15 reps over three to four sets, or up to 20 for endurance. Choose a band where the last two reps are hard but you still reach straight arms. The guide to sets and reps covers how to set this up.

A band has no kilos to add, so progressive overload looks a little different. Build up reps set by set, and once they all sit at the top of the range, move to a stiffer band or add a light band on top of the one you have. Note the band's colour and your reps, so you have a number to beat next session. Check the band for small tears before you start, as it passes close to your face.

Swap for

Taken, or missing the equipment? The same movement with something else.

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