How to do Band Overhead Presses

The band overhead press is a standing shoulder press with a resistance band under your feet. It’s the same movement as a dumbbell or barbell press, and the band is hardest to stretch at the top, where you’re strongest.

1. Stand tall and strong with your feet placed about shoulder-width apart and a very slight bend at the knee, on the center of the resistance band

2. Take a firm grip of the ends of the band with your palms facing towards you

3. Bring the ends of the band up to your shoulder level and hold it sturdy with your palms facing forwards

4. Exhale as you drive the weight upwards until your hands are fully extended above your head, bringing them together will increase the range of motion (be sure to keep a very slight bend in both your elbows and knees throughout the entire exercise)

5. Form check to make sure your elbows are more or less in line with your ears

6. Control the lowering portion of the exercise bringing your hands back to the starting position

Benefits

It builds your shoulders, mainly the front and sides of the deltoids, while your triceps straighten your arms. Pressing on your feet also makes your core and legs work to keep you steady.

You can do it anywhere you can stand up straight, so it’s easy to fit in at home.

Form tips

• Stand on the band with both feet for more resistance, or with one foot for less.
• Squeeze your glutes and brace your stomach before each rep, so your lower back stays flat as you press.
• Finish with your arms by your ears rather than in front of your face.
• Lower slowly. The band pulls your hands down fast, and controlling it is half the exercise.

Variations

• Easier: sit on a chair with the band under your feet, or press one arm at a time.
• Harder: use a thicker band, or move on to the standing dumbbell shoulder press.