How to do Resistance Band Overhead Press

Resistance Band Overhead Press is a compound exercise targeting the shoulders: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: triceps, core. Equipment: resistance band. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Step on the middle of the band with both feet and hold the ends at shoulder height with your palms facing forward.
2. Set your feet shoulder-width apart and keep your abs and glutes tight.
3. Press the band overhead until your arms are fully extended.
4. Pause for 1 second at the top without locking your elbows.
5. Lower your hands back to shoulder height under control and repeat while keeping tension.

Coaching tip

Caution

How to program it

Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Pike Push-Up, Handstand Push-Up
• Same muscle, different equipment: Overhead Barbell Press, Seated Dumbbell Shoulder Press, Arnold Press

More shoulders exercises

• Overhead Barbell PressBar ile Omuz Press (Askeri Press)
• Seated Dumbbell Shoulder PressOturarak Dambıl Omuz Press
• Arnold PressArnold Press
• Machine Shoulder PressMakinede Omuz Press
• Push PressPush Press (İtiş Press)
• Dumbbell Lateral RaiseDambıl Yan Kaldırış (Lateral Raise)