Seated Band Overhead Press

Front Delts, Side Delts, TricepsBench, Resistance Band

The seated band overhead press targets your front and side delts plus triceps. Sitting down cuts spinal axial loading and gives you maximum control over the movement.

How to do it

1Sit on a bench, anchor the band under your feet, and hold the handles at shoulder height.

2Keep your posture upright, pull your shoulder blades down, and brace your core.

3Press the band straight overhead until your arms are fully extended.

4Pause briefly at the top without shrugging your shoulders into your ears.

5Lower your hands back to your shoulders under control, keeping tension on the band.

Common mistakes

Arching your lower back excessively, placing unwanted strain on your spine.

Flaring your elbows too wide, causing uncomfortable pressure on your shoulder joints.

Letting your hands drop quickly due to loss of band control, reducing muscle engagement.

Breathing

Inhale before you press. Exhale as you drive against the band resistance.

Make it harder or easier

To make it easier, use a lighter resistance band.

To make it harder, use a heavier band or slow down the lowering phase.

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.