Band Seated Shoulder Press
Build shoulder strength anywhere! This seated press uses resistance bands for an effective & accessible workout.
The Band Seated Shoulder Press is a compound exercise that mainly works the shoulders, with help from the triceps. You'll need: resistance bands or exercise bench.
Required Equipment
Band Seated Shoulder Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Side Shoulder (lateral deltoid)
Secondary
Triceps (triceps brachii)
Band Seated Shoulder Press Variations and Alternatives
How to do the Band Seated Shoulder Press
Sit on a bench with a straight back and your feet planted firmly on the ground. The resistance band should be positioned underneath your feet or the base of the bench, depending on the type of band and bench you have.
Grasp each end of the resistance band with your hands. Your palms should be facing forward, and your hands should be at about shoulder-width apart.
Start with your hands at shoulder level, elbows bent, and the resistance band taut. This is your starting position.
Exhale as you press your arms upward, fully extending them above your head without locking out your elbows. The resistance band should stretch as you move.
Keep your core engaged and avoid arching your back as you perform the press. Try to maintain a neutral wrist position.
Pause briefly at the top of the movement with your arms fully extended.
Inhale as you slowly lower your hands back to the starting position, controlling the movement and maintaining tension on the band.
Repeat for the desired number of repetitions and sets.
Ensure that you choose a resistance band with an appropriate level of tension for your strength and fitness level. If the exercise becomes too easy, move on to a band with more resistance to continue making progress.
Safety Tip: Make sure the resistance band is secure under your feet or the bench to prevent it from slipping and potentially causing injury.
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Band Seated Shoulder Press FAQs
What muscles does the Band Seated Shoulder Press work?
The Band Seated Shoulder Press mainly works the shoulders, with help from the triceps. The main muscles are the anterior deltoid and lateral deltoid.
What equipment do you need for the Band Seated Shoulder Press?
Resistance bands or exercise bench.
Is the Band Seated 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 Shoulder Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Band Seated Shoulder Press variations and alternatives?
Similar exercises include the Band Single-Arm Shoulder Press, Band Behind-Neck Shoulder Press, Band Lateral Front Raise and Band Front Raise.
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