Shoulder Press - With Bands

Shoulder Press - With Bands is a strength - overhead press with increasing resistance exercise involving Anterior deltoid, Middle deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Anterior deltoid, Middle deltoid
Secondary muscles: Triceps brachii, Serratus anterior, Upper trapezius, Obliques
Exercise type: Strength - overhead press with increasing resistance

Exercise technique

Band
Stand with both feet on the middle of an intact band.
Set up
Bring the handles beside your shoulders.
Grip
Face your palms forward and align your wrists with your forearms.
Torso
Soften your knees and keep your ribs over your pelvis.
Press
Extend your arms overhead against increasing band tension.
Top
Allow natural upward shoulder rotation and pause without arching your lower back.
Return
Lower your hands slowly back to shoulder level.

Key technique points

Secure the band fully beneath your feet.
Match the length of both ends.
Do not release your grip at the top.
Keep your elbows in a comfortable forward-side plane.
Do not lean backward through your lower back.
Exhale as you press.

Common mistakes

Band slipping

Do not press from a setup where the band can escape from the edge of your foot.

Band too short

Do not create tension you cannot control at the top.

Arching the lower back

Do not increase overhead range by extending your torso.

Extending one arm first

Do not rotate your body sideways under elastic resistance.

Releasing a handle

Do not let a tensioned handle escape downward without control.

Skipping wear checks

Do not stretch a cracked band near your head and face.

Frequently asked questions