Shoulder Press (with band)

Shoulder Press (with band)

The Shoulder Press with a band is a challenging and effective exercise that specifically targets the muscles of your shoulders, upper back, and arms. This exercise is a great option for those who want to build strength and tone their upper body without using heavy weights or expensive gym equipment. To perform the Shoulder Press with a band, you simply need a resistance band and a sturdy anchor point such as a door frame or a bar. Start by wrapping the band around the anchor at shoulder level. Stand with your feet shoulder-width apart, holding the ends of the band in each hand, palms facing forward. Next, engage your core and keep your chest lifted as you press the band overhead, extending your arms fully. Be sure to control the movement and avoid any arching in your lower back. Pause briefly at the top, feeling the contraction in your shoulders and upper back, then lower the band back to shoulder height with control. This exercise can be modified to target different areas of the shoulder by adjusting your hand grip or the positioning of the band. Remember to focus on maintaining proper form throughout the movement, as this will ensure maximum benefits and reduce the risk of injury. Incorporating the Shoulder Press with a band into your workout routine can help improve your posture, increase shoulder stability, and enhance overall upper body strength. However, it's essential to start with a band resistance that challenges you without compromising your form. As you progress, you can gradually increase the resistance level to continue challenging your muscles. Always listen to your body and stop if you experience any pain or discomfort.


  • Stand tall with your feet hip-width apart, and place one end of the resistance band under your feet.
  • Grasp the other end of the band with both hands, and bring your hands up to shoulder height, with your palms facing forward and elbows bent.
  • Press the band overhead, straightening your arms and fully extending them above your head. Keep your core tight and your back straight.
  • Hold this position for a moment, and then slowly lower the band back to shoulder level.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Use a resistance band with appropriate resistance to challenge your shoulder muscles
  • Maintain proper form throughout the exercise by keeping your back straight and core engaged
  • Start with lighter resistance bands and gradually increase the intensity as you build strength
  • Breathe out as you press the band overhead and inhale as you lower it back down
  • Focus on squeezing your shoulder muscles at the top of the movement to maximize muscle activation
  • Perform the exercise in a slow and controlled manner to ensure proper muscle recruitment
  • Incorporate shoulder mobility exercises and stretches to improve your range of motion
  • Avoid using momentum to lift the band; rely solely on your shoulder muscles for the movement
  • Perform the shoulder press with bands as part of a well-rounded shoulder workout routine
  • Listen to your body and adjust the resistance and intensity of the exercise as needed


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