Band Seated Neutral-Grip Shoulder Press
Strengthen your shoulders with the Band Seated Neutral-Grip Shoulder Press! A great exercise for building upper body strength anywhere.
The Band Seated Neutral-Grip Shoulder Press is a compound exercise that mainly works the shoulders, with help from the traps and triceps. You'll need: chair or resistance bands.
Required Equipment
Band Seated Neutral-Grip Shoulder Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Side Shoulder (lateral deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Triceps (triceps brachii)
Band Seated Neutral-Grip Shoulder Press Variations and Alternatives
How to do the Band Seated Neutral-Grip Shoulder Press
Sit on a bench or chair with your back straight and feet planted flat on the ground.
Place the resistance band under your feet, ensuring it's evenly centered and secure.
Grip each end of the band with your hands at shoulder level, palms facing each other (neutral grip).
Press the band overhead by extending your elbows and pushing your hands towards the ceiling.
Keep your wrists aligned with your elbows and shoulders as you perform the press.
Pause at the top of the movement, with your arms fully extended but without locking out your elbows.
Slowly lower your hands back to the starting position at shoulder level.
Maintain control throughout the exercise, especially during the eccentric (lowering) phase.
Perform the desired number of reps and sets, adjusting the band tension to suit your strength level and fitness goals.
Be sure to keep your core engaged during the exercise to stabilize your body and protect your lower back. Adjust the difficulty by using bands of different resistances or by changing the band's tension.
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Band Seated Neutral-Grip Shoulder Press FAQs
What muscles does the Band Seated Neutral-Grip Shoulder Press work?
The Band Seated Neutral-Grip Shoulder Press mainly works the shoulders, with help from the traps and triceps. The main muscles are the anterior deltoid and lateral deltoid.
What equipment do you need for the Band Seated Neutral-Grip Shoulder Press?
Chair or resistance bands.
Is the Band Seated Neutral-Grip Shoulder Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Band Seated Neutral-Grip Shoulder Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Band Seated Neutral-Grip Shoulder Press variations and alternatives?
Similar exercises include the Band Single-Arm Shoulder Press, Band Behind-Neck Shoulder Press, Band Seated Lateral Raise and Band Seated Shoulder Press.
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