Band shoulder press: How to Do It, Muscles Worked

Step by step

Stand on the band, hands at shoulder height, palms forward.
Brace your abs and press both hands overhead.
Lower slowly and keep the band under tension.

What you should feel

Your shoulders and triceps working harder as the band stretches; your neck and lower back should not strain.

Common mistake

Letting the band pull your arms down fast; control the way down for a count of two or three.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Front shoulders Side shoulders

Helps

Triceps Abs

Equipment

Bands

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Seated dumbbell pressFront shoulders, Side shoulders

Landmine pressFront shoulders, Chest

Dumbbell shoulder pressFront shoulders, Side shoulders

Arnold pressFront shoulders, Side shoulders

Half-kneeling one-arm pressFront shoulders, Side shoulders

Overhead pressFront shoulders, Side shoulders

Questions

What muscles does the band shoulder press work?

Band shoulder press mainly works your front shoulders and side shoulders. It also helps your triceps and abs.

Can I do the band shoulder press at home?

Yes, if you have this at home: bands.

How many sets and reps of the band shoulder press?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your front shoulders

Band shoulder press