Band overhead press
Also called: band shoulder press, resistance band overhead press
Stand on a band and press it overhead.
Top: shoulders, triceps working.
Main: shoulders, triceps
Simplified illustration. Follow the steps and cues for exact form.
Dumbbells only: no resistance bands? Do Pike push-up instead.
Bodyweight: no resistance bands? Do Pike push-up instead.
- Main muscles
- shoulders, triceps
- Equipment
- resistance bands
- Level
- First day in a gym
- Pattern
- Push
Key cues
- Stand on the band, feet hip-width apart.
- Start with hands at shoulder height.
- Press straight up and lock your arms.
How to do it
- Stand on a long loop band and bring the other end to your shoulders, one hand on each side.
- Press straight up until your arms are straight.
- Lower slowly to your shoulders.
Common mistakes
| Common mistake | Fix |
|---|---|
| Leaning back | Squeeze your glutes and keep your ribs down. |
Stop if
Stop if you feel sharp or pinching pain in your shoulders or neck, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort.
Related: shoulder pain.
By equipment
| Your setup | Do this |
|---|---|
| Full gym | Band overhead press |
| Dumbbells only | Pike push-up |
| Home with bands | Band overhead press |
| Bodyweight | Pike push-up |
| My equipment | Set it on Equipment |
Sets and reps by goal
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength | 3–6 | 3–5 | 2–5 min |
| Muscle | 6–15 | 3–4 | 1–2 min |
| Fat loss | 8–15 | 2–4 | 1–1½ min |
| General health | 8–12 | 1–3 | 1–2 min |
Where these come from: Goals. In a program, follow the program's numbers.
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.