Banded Overhead Press

Delts, Triceps, TrapsResistance Band

This band overhead press effectively targets the shoulders and triceps. The elastic band provides smooth, progressive resistance as you press up, reducing peak joint stress at the bottom. It also demands solid core engagement to maintain an upright posture.

How to do it

1Stand on the middle of the band with feet shoulder-width apart, holding the ends at shoulder height.

2Position your palms facing forward or neutral, with your elbows slightly in front of your body.

3Brace your core and glutes to lock your pelvis and prevent arching your lower back.

4Press straight up overhead with a powerful, controlled motion until your arms are fully extended.

5Slowly lower your hands back to shoulder level, fighting the band's pull all the way down.

Common mistakes

Arching your lower back excessively during the press, shifting load off the shoulders and onto your spine.

Flaring your elbows out wide, creating an unsafe angle for your shoulder joints.

Dropping your hands down quickly without control, skipping the eccentric phase.

Breathing

Exhale as you press overhead, and inhale as you lower back to shoulder height.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.