Banded Shoulder Press

Shoulder press with the band under the feet: tension increases as the band stretches.

• Compound
• banda
• Beginner

How to do it

• Stand on the band and press from the shoulders overhead with the ribs down
• Ribs down and glutes squeezed so you do not arch the lower back
• Press straight overhead and lower under control to collarbone height

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s into the stretch and press with intent

Common mistakes

• Arching the lower back to finish the press
• Letting the band slip off the foot as you press

Muscles worked

Primary

• Anterior deltoid

Secondary

• Triceps

Alternatives

• Cable Shoulder Press
• Standing Overhead Press
• Dumbbell Shoulder Press