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Band Overhead Press 7s · no sound

Band Overhead Press

A standing overhead press driven by a resistance band anchored under both feet, with tension rising toward lockout.

Primary muscle
Front Delts
Equipment
Resistance band
Difficulty
Beginner
Movement
Push
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How to do it

  1. Stand on the middle of a resistance band with your feet shoulder-width apart.
  2. Take a handle or the band itself in each hand and bring them to shoulder height with the palms facing forward.
  3. Brace your abs and squeeze your glutes so the ribs stay down.
  4. Press both hands overhead by extending the elbows and flexing the shoulders.
  5. Finish tall with your ears in line with your biceps.
  6. Lower under control until your hands return to shoulder height.

Common mistakes

  • Standing on too little of the band, which lets it slip out from under the feet mid-set.
  • Driving with the legs to start the press, which turns it into a push press and unloads the shoulders.
  • Leaning back to beat the rising band tension, which loads the lower back instead.
  • Letting the band snap the arms down, which gives away the lowering phase where control is built.

Muscles worked

Primary
Front Delts
Secondary
AbsTrapsTriceps

Same movement, other equipment

Cable Overhead Press Beginner Cable Overhead Press Front Delts Cable Machine Dumbbell Seated Overhead Press Beginner Dumbbell Seated Overhead Press Front Delts Dumbbell Dumbbell Single Arm Neutral Overhead Press Beginner Dumbbell Single Arm Neutral Overhead Press Front Delts Dumbbell Kettlebell Push Press Beginner Kettlebell Push Press Front Delts Kettlebell

Similar exercises

Band External Rotation Beginner Band External Rotation Front Delts Resistance band Band Shoulder Dislocates Beginner Band Shoulder Dislocates Front Delts Resistance band Anti-Gravity Press Intermediate Anti-Gravity Press Front Delts Dumbbell Arnold Press Intermediate Arnold Press Front Delts Dumbbell Barbell Clean And Jerk Intermediate Barbell Clean And Jerk Front Delts Barbell

Good to know

What muscles does the Band Overhead Press work?
Mainly the front delts. It also works the abs, traps and triceps.
What equipment do you need for the Band Overhead Press?
It uses a resistance band. Without it, the Cable Overhead Press and the Dumbbell Seated Overhead Press train the same muscles the same way.
Is the Band Overhead Press good for beginners?
GymVim rates it beginner.

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