Band shoulder press

Band shoulder press

The Band shoulder press is a highly effective exercise that targets the shoulder muscles, specifically the deltoids. This exercise is great for those looking to build upper body strength, increase shoulder stability, and improve overall posture. Whether you're a beginner or an advanced fitness enthusiast, using resistance bands can provide an excellent alternative to using traditional weights. The Band shoulder press is performed by attaching the band securely to an anchor point such as a sturdy pole or door frame. Standing with your feet shoulder-width apart and knees slightly bent, take hold of the resistance band with an overhand grip, positioning your hands slightly wider than shoulder-width apart. Start by bringing your hands up to shoulder level, keeping your elbows slightly bent and in line with your wrists. From this starting position, engage your core and press the resistance band upwards, fully extending your arms while maintaining control and stability throughout the movement. Once your arms are extended, pause briefly, and then slowly lower the resistance band back to the starting position. Repeat this motion for the desired number of repetitions, focusing on maintaining proper form and control throughout. The Band shoulder press offers several benefits. It not only strengthens the deltoids but also engages the triceps, upper back, and core muscles to provide functional upper body strength. Additionally, this exercise promotes shoulder stability and helps to correct muscular imbalances that may be caused by poor posture or sedentary lifestyle habits. Incorporating the Band shoulder press into your workout routine can be a great way to add variety and challenge to your upper body training. However, ensure that you choose the appropriate resistance band that matches your fitness level and goals. Whether you're at home or the gym, this exercise is a versatile option that can be performed almost anywhere. So grab a resistance band and give the Band shoulder press a go to reap its many benefits!


  • Begin by standing with your feet shoulder-width apart and placing a resistance band under your feet.
  • Hold the ends of the resistance band with both hands, bringing your hands up to shoulder level. Your palms should be facing forward and your elbows should be bent at 90 degrees.
  • Engage your core and press the resistance band straight up overhead, fully extending your arms.
  • Pause for a moment at the top of the movement, then slowly lower the resistance band back down to shoulder level.
  • Repeat for the desired number of repetitions.
  • Remember to maintain proper form throughout the exercise. Keep your back straight and avoid shrugging your shoulders.

Tips & Tricks

  • Focus on maintaining proper form throughout the movement.
  • Increase the resistance gradually to challenge your muscles.
  • Incorporate a controlled eccentric (lowering) phase to maximize muscle growth.
  • Engage your core and keep a tight grip on the resistance bands.
  • Perform a full range of motion to ensure optimal activation of the shoulder muscles.
  • Add variety by using different types of resistance bands or changing hand positions.
  • Increase the intensity by performing the exercise on an unstable surface, like a balance trainer.
  • Combine the band shoulder press with other upper body exercises for a more comprehensive workout.
  • Pay attention to your breathing pattern, exhaling as you press the bands overhead.
  • Listen to your body and modify the exercise if you experience any discomfort or pain.


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