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Band: Resistance Overhead Press (Standing)

Beginner

Equipment

Shoulders

Abs

Abs

Traps

Triceps

Equipment

Bands

Exercise Type

Strength

Mechanics

Compound

Force Type

Pull (Bilateral)

The Resistance Band Overhead Press is a standing variation of the traditional shoulder press that uses elastic tension to challenge your delts, triceps, and core. As you press upward, the band’s resistance increases, maximizing activation at the top of the movement.

This press variation also improves posture, stability, and shoulder control, making it ideal for home workouts or as a joint-friendly alternative to barbells and dumbbells.

Key Benefits:

Strengthens shoulders, triceps, and core
Improves overhead stability and control
Builds posture and upper body coordination
Scalable resistance with bands
Joint-friendly and easy to perform anywhere

Step on the middle of a resistance band with feet shoulder-width apart.
Grip the band handles (or ends) at shoulder height using a pronated grip (palms down, thumbs facing in).
Inhale and press the band straight up, fully extending your elbows.
As you reach the top, let your arms finish with your biceps in line with your ears.
Slowly lower the band back down to shoulder height under control.
Repeat for the desired number of reps.

🧍 Press tall at the top—don’t pull the shoulders down unnecessarily.
🔁 Let elbows rotate naturally: tucked at the bottom, slightly flared at the top.
✊ Keep your wrists strong—imagine rolling your knuckles toward the ceiling.
🦵 Avoid using your legs—no knee dip or push press here.
🧠 Picture "looking out a window" at the top—your head comes through the arms.
📐 Having trouble keeping your back neutral? Try a staggered stance or the half-kneeling version.
🧩 Shoulder discomfort? Experiment with grip width or regress to easier vertical press variations.

💪 The standing band overhead press is a smart and scalable way to build shoulder strength and core control. Add it to your routine for functional pressing power—anywhere, anytime. 🚀

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