Band Seated Neutral Grip Shoulders Press

Muscles worked

Setup

1. Sit on a flat bench and secure a resistance band under the bench or firmly under your glutes.
2. Grasp the handles or ends of the band with a neutral grip, palms facing each other.
3. Position your hands at shoulder height with your elbows tucked slightly forward and wrists stacked over your elbows.
4. Sit tall with your feet flat on the floor, chest up, and core braced.

How to do it

1. Exhale as you press the bands directly overhead in a smooth arc until your arms are fully extended.
2. Maintain the neutral grip (palms facing inward) throughout the entire upward phase.
3. Inhale as you slowly lower the bands back to the starting position at shoulder height under control.
4. Follow a tempo of 1 second for the press and 2-3 seconds for the lowering phase.

Form checklist

• Keep your spine neutral and avoid arching your lower back as you press upward.
• Ensure your elbows stay slightly in front of your torso rather than flaring out to the sides.
• Maintain vertical forearms throughout the movement to keep the tension on the deltoids.
• Keep your shoulders depressed (down and away from your ears) to avoid shrugging.

Pro tips

• Focus on driving your biceps toward your ears at the top of the movement to achieve a full peak contraction.
• Maintain constant tension by not letting the band go slack at the bottom of the rep.
• Squeeze your shoulder blades together slightly against the bench to create a stable base for the press.

Make it harder

• Use a heavier resistance band or choke up on the band to increase the starting tension.
• Add a 2-second pause at the top of each repetition to maximize time under tension.

Frequently asked

What muscles does the band seated neutral grip shoulders press work?

The band seated neutral grip shoulders press primarily targets the deltoids and triceps, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the band seated neutral grip shoulders press?

The band seated neutral grip shoulders press uses resistance band.

Is the band seated neutral grip shoulders press good for beginners?

The band seated neutral grip shoulders press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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• Barbell Pullover-To-PressIntermediate · deltoids, pectorals, and triceps