Band Overhead Press: How-to, Tips & More
The Band Overhead Press is a beginner compound exercise for your shoulders. You do it with resistance band, one side at a time. It is a good fit when your goal is both strength and muscle growth.
Besides the shoulders, it also works your triceps and upper chest, so it fits well in a session that trains those muscles together.
Muscles worked
Shoulders
Primary
Triceps
Secondary
Upper chest
Secondary
How to do the Band Overhead Press
- Stand on one end of the band and hold the other end at your shoulder.
- Brace your core and press straight overhead.
- Lower back to your shoulder with control.
- Switch sides after the set.
Band Overhead Press tips
- Do not lean away from the working arm.
Sets and reps
Most lifters do well with 10 to 20 reps per set, and 10 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Resistance band
Type
Compound
Band Overhead Press alternatives
Arnold Press
Shoulders
Barbell Overhead Press
Shoulders
Dumbbell Shoulder Press
Shoulders
Machine Shoulder Press
Shoulders
More shoulders exercises
Alternating Dumbbell Shoulder Press
Dumbbells
Arm Circles
Bodyweight
Band External Rotation
Resistance band
Band Front Raise
Resistance band
Barbell Front Raise
Barbell
Bottoms Up Kettlebell Press
Kettlebells
Frequently asked questions
What muscles does the Band Overhead Press work?
The Band Overhead Press mainly works your shoulders, with help from your triceps and upper chest.
How many sets and reps should I do?
A good starting point is 10 to 20 reps per set, and many lifters get the best results between 10 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Band Overhead Press good for beginners?
Yes. The Band Overhead Press is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Band Overhead Press?
You need resistance band.
Add Band Overhead Press to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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