How to do a Band Shoulder Press
The Band Shoulder Press is a beginner band exercise that works your shoulders, with help from your triceps and upper back.
How to do a Band Shoulder Press, step by step
- Stand with your feet shoulder-width apart and place the band under your feet.
- Hold the band with your palms facing forward and raise your hands to shoulder height, elbows bent.
- Press the band overhead, fully extending your arms.
- Pause for a moment at the top, then slowly lower the band back to shoulder height.
- Repeat for the desired number of repetitions.
Muscles worked
| Target muscles | Shoulders |
|---|---|
| Secondary muscles | Triceps Upper Back |
| Equipment | Band |
| Difficulty | Beginner |
Common mistakes
- Using excessive resistance causing improper form
- Not maintaining a stable core
- Shrugging shoulders during the press
- Hyperextending elbows at the top of the movement
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 4-6 sets x 3-6 reps |
| Muscle growth | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
| Power | 3-5 sets x 3-5 reps |
Alternatives, progressions and regressions
More exercises for the same muscles
Frequently asked questions
What muscles does the Band Shoulder Press work?
The Band Shoulder Press mainly works your shoulders. It also works your triceps and upper back.
Is the Band Shoulder Press good for beginners?
Yes. The Band Shoulder Press is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.
How many sets and reps of the Band Shoulder Press should I do?
A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Band Shoulder Press?
Good alternatives are Dumbbell Shoulder Press, Barbell Wide Military Press and Machine Shoulder Press.
Put it in a workout plan
Track your Band Shoulder Press in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.