Band twisting overhead press

Band twisting overhead press

The Band Twisting Overhead Press is a dynamic upper body exercise that targets the shoulders, chest, and arms while also engaging the core muscles. It adds an extra element of resistance by utilizing a resistance band, making it suitable for both home and gym workouts. This exercise is particularly beneficial for improving upper body strength, posture, and stability. To perform the Band Twisting Overhead Press, you'll need an exercise band with handles. Begin by stepping on the middle of the band with your feet shoulder-width apart. Hold the handles with your palms facing forward, and bring your hands up to shoulder height, elbows bent and parallel to the floor. This is the starting position. Before pressing the band overhead, engage your core and twist your torso to one side, maintaining proper alignment. Avoid excessive twisting or letting your hips rotate along with your torso. Slowly press the handles straight up overhead, fully extending your arms while keeping your torso stable and the band taut. Remember to exhale during the exertion phase of the movement. Once your arms are fully extended, lower the handles back down to shoulder height while slowly untwisting your torso to the starting position. This completes one repetition. Aim for 8-12 repetitions per set, and perform 2-3 sets with a brief rest in between. The Band Twisting Overhead Press can be modified based on your fitness level and goals. To increase the difficulty, you can choose a band with higher resistance or perform the exercise on one leg to challenge your balance and stability further. Always prioritize maintaining proper form and start with a resistance level that allows you to perform the exercise with control and good technique. Incorporating the Band Twisting Overhead Press into your exercise routine can help improve upper body strength, stability, and posture. Remember to warm up adequately before attempting this exercise and consult a fitness professional if you have any existing injuries or physical limitations. Enjoy the challenge and reap the benefits of this effective upper body exercise!


  • Stand with your feet shoulder-width apart and place a resistance band under both feet.
  • Hold the band with both hands and bring it up to shoulder height, palms facing forward.
  • While keeping your core engaged, press the band overhead, straightening your arms fully.
  • As you press the band overhead, twist your torso to the right side, engaging your obliques.
  • Return to the starting position by lowering your arms and untwisting your torso.
  • Repeat the exercise, this time twisting your torso to the left side.
  • Continue alternating twists with each repetition.
  • Perform the recommended number of sets and repetitions for your fitness level.
  • Remember to maintain proper form throughout the exercise, avoiding any jerky or excessive movements.

Tips & Tricks

  • Choose a resistance band with appropriate resistance for your fitness level.
  • Focus on maintaining proper form throughout the exercise.
  • Engage your core muscles and keep your posture upright throughout the movement.
  • Start with lighter resistance and gradually increase as you become comfortable with the exercise.
  • Breathe steadily and avoid holding your breath during the exercise.
  • Ensure that the band is securely anchored or wrapped around your feet to prevent it from slipping.
  • Control the movement both during the press and the twist to maximize the effectiveness of the exercise.
  • To increase the challenge, you can slow down the tempo of the exercise or squeeze and hold at the top of the movement.
  • If you experience any pain or discomfort, stop the exercise and consult a fitness professional.
  • Combine this exercise with other upper body and core exercises to create a well-rounded workout routine.


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