Shoulder Press - With Bands

Shoulders

Shoulder Press - With Bands

LevelBeginner EquipmentBands MechanicCompound ForcePush

A seated or standing overhead press using a resistance band, which builds the shoulders and triceps with tension that rises toward lockout.

Strength

Primary musclesShoulders

Secondary musclesTriceps

Energy burned

≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.6 kcal/min

Estimate range 16–26 kcal (±25 %)

Muscle mass worked8 %

Effort during a set5.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand on the middle of the band with feet hip-width apart, or sit on it on a bench.
2Grip the band ends with palms facing forward and hands at shoulder height, elbows slightly in front of the torso.
3Brace your abs and stand tall with ribs down.

How to perform

1Press both hands straight overhead until your arms are almost fully extended.
2Keep your head neutral and let your hands travel slightly back over your ears at the top.
3Pause briefly, then lower slowly to shoulder height.
4Keep the band tension steady on the way down instead of letting it snap back.