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All exercises

Band shoulder press

Beginner

Band shoulder press is a compound resistance band exercise for the front delts, also working the triceps and upper back.

What it works

Primary muscle

Front delts

Also works

TricepsUpper back

Equipment
Resistance band
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Stand with your feet shoulder-width apart and place the band under your feet.
  2. 2Hold the band with your palms facing forward and raise your hands to shoulder height, elbows bent.
  3. 3Press the band overhead, fully extending your arms.
  4. 4Pause for a moment at the top, then slowly lower the band back to shoulder height.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell seated shoulder pressDumbbell
  • Dumbbell seated shoulder press (parallel grip)Dumbbell
  • Cable shoulder pressCable
  • Smith shoulder pressSmith machine
  • Lever one arm shoulder pressMachine
  • Resistance band seated shoulder pressResistance band

Harder variations

  • Dumbbell one arm shoulder pressDumbbell
  • Kettlebell one arm military press to the sideKettlebell
  • Band twisting overhead pressResistance band
Logged today · 2 min restBand shoulder press

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More Shoulders exercises

  • Band 90/90 external rotationResistance band
  • Band front lateral raiseResistance band
  • Band front raiseResistance band
  • Band one arm shoulder pressResistance band
  • Band pull-apartResistance band
  • Band reverse flyResistance band