Band Sot Press
The Band Sot Press is a compound exercise that mainly works the shoulders and triceps, with help from the traps, quads and core. You'll need: exercise bench and resistance bands.
Required Equipment
Band Sot Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Secondary
Mid Traps (trapezius, middle fibers); Quads (quadriceps femoris); Abdominals (rectus abdominis)
How to do the Band Sot Press
Loop a resistance band securely around a bench or anchor point and wrap the other end around your waist while holding a light bar or imaginary weight across your upper back.
Lower yourself into a deep bottom-squat position, keeping your heels flat and your chest tall against the forward pull of the band.
Inhale deeply to brace your core, then press the bar straight up overhead until your arms are fully extended.
Pause briefly at the top, then slowly lower the bar back down to your upper back with control.
Maintain your deep squat posture throughout the entire set without letting your torso collapse forward.
Band Sot Press FAQs
What muscles does the Band Sot Press work?
The Band Sot Press mainly works the shoulders and triceps, with help from the traps, quads and core. The main muscles are the anterior deltoid and triceps brachii.
What equipment do you need for the Band Sot Press?
Exercise bench and resistance bands.
Is the Band Sot Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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