Band Overhead Press
Build shoulder strength and stability with the Band Overhead Press. A portable & effective exercise you can do anywhere!
The Band Overhead Press is a compound exercise that mainly works the shoulders and chest, with help from the traps and triceps. You'll need: resistance bands.
Required Equipment
Band Overhead Press Muscles Worked
Primary
Side Shoulder (lateral deltoid); Upper Chest (pectoralis major, clavicular head)
Secondary
Upper Traps (trapezius, upper fibers); Triceps (triceps brachii)
Band Overhead Press Variations and Alternatives
How to do the Band Overhead Press
Stand on the middle of a resistance band with your feet shoulder-width apart, ensuring the band is secure under both feet.
Hold the ends of the band in each hand. Start with your hands at shoulder level, palms facing forward, elbows bent, and aligned under your wrists (the starting position shown in the first image).
Press the bands overhead, extending your arms fully without locking your elbows (as shown in the third image).
Pause briefly at the top of the movement.
Slowly lower the bands back down to the starting position (return to the position shown in the first image).
Repeat for the desired number of repetitions and sets.
Ensure to keep your core engaged and back straight throughout the exercise to prevent arching your lower back. Also, control the movement both while lifting and lowering the bands to maximize the effectiveness of the exercise and reduce the risk of injury.
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Band Overhead Press FAQs
What muscles does the Band Overhead Press work?
The Band Overhead Press mainly works the shoulders and chest, with help from the traps and triceps. The main muscles are the lateral deltoid and pectoralis major.
What equipment do you need for the Band Overhead Press?
Resistance bands.
Is the Band Overhead 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 Overhead Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Band Overhead 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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