Band Seated Shoulder Press

Muscles worked

Setup

1. Sit upright on a flat bench with your feet planted firmly on the floor for stability.
2. Secure a long resistance band by looping it under your glutes or the bench itself.
3. Grasp the band or handles with an overhand grip, bringing your hands to shoulder height.
4. Position your elbows slightly in front of your body (scapular plane) rather than flared out to the sides.

How to do it

1. Exhale and press the band directly overhead in a controlled arc until your arms are fully extended.
2. Inhale as you slowly lower the band back to the starting position at shoulder height, resisting the pull of the band.
3. Maintain a tempo of 1 second up, a brief pause at the top, and 2-3 seconds on the way down.
4. Keep your core braced and your spine neutral throughout the entire range of motion.

Form checklist

• Keep your wrists stacked directly over your elbows to ensure efficient force transfer.
• Avoid arching your lower back or leaning back excessively as you press upward.
• Ensure your ribcage stays tucked down rather than flaring out.
• Control the descent; do not let the band's tension snap your hands back down to your shoulders.

Pro tips

• At the top of the movement, think about 'shrugging' your shoulders slightly to fully engage the traps and stabilize the joint.
• Focus on driving your biceps toward your ears at the peak of the press for maximum deltoid recruitment.
• If the resistance feels uneven, ensure the band is perfectly centered under your seat.

Make it harder

• Increase the resistance by using a thicker band or by 'choking up' on the band to create more pre-stretch tension.
• Add a 3-second isometric hold at the top of each rep where the band tension is at its highest.

Frequently asked

What muscles does the band seated shoulder press work?

The band seated shoulder press primarily targets the deltoids, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the band seated shoulder press?

The band seated shoulder press uses resistance band.

Is the band seated shoulder press good for beginners?

Yes. The band seated shoulder press is a beginner-friendly movement and a strong foundation to build on.

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