Shoulder Press
Shoulder Press
Equipment: Tube Resistance Band with Handles
Difficulty: Beginner to Intermediate
Target Muscles: Deltoids, triceps, upper chest
How to Perform Shoulder Press
Step-by-Step Instructions:
- Stand on the center of the resistance band with both feet
- Hold a handle in each hand at shoulder height
- Position your hands so palms face forward
- Stand with feet hip-width apart, core engaged
- Keep your elbows at about 90 degrees to start
- Press both handles straight up overhead
- Extend your arms fully without locking elbows
- Slowly lower the handles back to shoulder height
- Repeat for desired reps
Recommended Sets & Reps:
- Beginners: 2-3 sets of 10-12 reps
- Intermediate: 3 sets of 12-15 reps
- Advanced: 3-4 sets of 15-20 reps
Form Tips:
- Keep your core tight to prevent arching your back
- Press straight up, not forward or backward
- Keep your wrists straight and strong
- Don't let your shoulders shrug up toward your ears
- Control the descent - don't let the band snap down
- Breathe out as you press up, breathe in as you lower
Common Mistakes to Avoid:
- Arching your lower back excessively
- Pressing the band forward instead of straight up
- Locking out elbows at the top
- Using momentum or bouncing
- Not maintaining tension in the band
- Leaning backward
Modifications:
- Easier: Stand with feet wider on band for less resistance, or perform seated
- Harder: Single-arm press, alternating arms, or add a pause at the top
Benefits:
- Builds strong, defined shoulders
- Improves overhead pressing strength
- Enhances shoulder stability
- Functional movement for daily activities
- Strengthens core as a stabilizer
- Joint-friendly shoulder exercise