How to do Overhead Shoulder Press with Resistance Bands


The overhead shoulder press is a great upper body movement to target your deltoids as well as a lot of the other upper body muscles. 

This banded version is great for anyone overcoming an injury or beginners learning the motions. 

How to do an Overhead Shoulder Press at home 

  1. Depending on the length and resistance of the band, stand with one or both feet on the resistance band with your feet shoulder width apart. 
  2. Begin with your hands parallel to your collarbone, with your palms facing forwards. Your hands should be slightly wider than shoulder width apart. 
  3. Engage your core, look forward and push your hands up while keeping your shoulder blades down. 
  4. Your arms should finish with your hands directly above your shoulders. 
  5. Bring your arms down and return to the starting position.
  6. Repeat for the desired reps. 

Muscles Used

The overhead shoulder press predominantly uses the deltoids and triceps brachii. 

However, it uses the majority of upper body muscles, such as the lats, biceps and pectoral muscles. 

Frequently Asked Questions

  1. How can I stabilize my body during the movement? 

You can stabilise yourself by engaging your abdominal muscles, keeping your shoulder blades down and your ribcage high and maintaining a neutral spine position. A slight bend in the knee should also help. 

  1. What should you avoid? 

Avoid extending your chin upwards, elevating your shoulders, rounding your back, moving too quickly through the movement and ending with your hands anywhere but above your shoulders. 

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About the Author

Charlotte Wilson
Charlotte Wilson
My name is Charlotte Wilson and I am a writer specialising in fitness and nutrition. I am extremely passionate about both of these things due to personal experiences. I have had a significant weight loss journey which also helped me to build a healthy relationship with food and exercise, which is something I now aim to share through my writing. I want my articles to help others build a healthy relationship with food and exercise and step away from yoyo dieting, diet fads and unsustainable exercise. I am a big believer in eating food to fuel you that you enjoy, but making sure it is still nutritious, and doing exercise that makes you feel good physically and mentally.


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