How to do the Band Shoulder Press
Band Shoulder Press is a beginner multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using band, it falls under the strength category. Secondary muscles engaged include Triceps and Upper Back.
Band Shoulder Press demonstration · © GymiaFit
Band Shoulder Press at a glance
- Primary muscles
- Delts
- Secondary muscles
- Triceps, Upper Back
- Equipment
- Band
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Band Shoulder Press step by step
- 1Stand with your feet shoulder-width apart and place the band under your feet.
- 2Hold the band with your palms facing forward and raise your hands to shoulder height, elbows bent.
- 3Press the band overhead, fully extending your arms.
- 4Pause for a moment at the top, then slowly lower the band back to shoulder height.
- 5Repeat for the desired number of repetitions.
Band Shoulder Press — questions
What muscles does the Band Shoulder Press work?
The Band Shoulder Press primarily targets the Delts. It also recruits the Triceps, Upper Back as secondary movers.
What equipment do I need for the Band Shoulder Press?
You need band. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Band Shoulder Press suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Band Shoulder Press?
Band Twisting Overhead Press, Band Front Lateral Raise, Band Front Raise train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Band Shoulder Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.