Resistance Band Overhead Press

The Resistance Band Overhead Press is an effective exercise that strengthens the shoulders , especially the deltoid, as well as the upper back and triceps. The resistance band adds progressive resistance, making it a gentle and adjustable exercise, perfect for both beginners and advanced exercisers. The exercise also helps improve your stability and core strength.

Correct technique

Follow these steps to perform the Resistance Band Overhead Press correctly:

  1. Stand with your feet hip-width apart and place the resistance band under both feet for stability.
  2. Hold each end of the band in your hands, with your hands positioned directly above your shoulders and elbows bent.
  3. Press the band up toward the ceiling until the arms are fully extended and the hands are directly overhead.
  4. Lower the band slowly and controlled back to the starting position.
  5. Repeat the movement for the desired number of repetitions.

Watch this video for a visual demonstration of proper technique for the Resistance Band Overhead Press.

Common errors

To get the most out of the exercise and avoid injury, avoid these mistakes:

  • Arched back: Keep the core engaged and the back straight to prevent overloading the lower back.
  • For fast movements: Perform the exercise slowly and controlled to ensure maximum muscle activation.
  • Elbows too far out: Keep the elbows close to the body in the starting position to maintain proper form.

Modifications and Variations

Adapt the exercise to your level or goal:

  • Beginner: Use a lighter resistance band to focus on form and control.
  • Advanced: Perform the exercise on one leg to further challenge balance and core.
  • Alternative: Try a seated Resistance Band Overhead Press for more stability if you have trouble with balance.

Reps and sets

Start with 3 sets of 10-12 repetitions . Adjust the resistance by using a tighter or looser band to find the right challenge.

Breathing

Inhale as you lower the band down towards your shoulders and exhale as you press the band upwards. Steady breathing helps maintain control and focus throughout the movement.

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