band shoulder press: technique and muscles worked

Animated demonstration of band shoulder press

How to do this exercise

Step:1 Stand with your feet shoulder-width apart and place the band under your feet.
Step:2 Hold the band with your palms facing forward and raise your hands to shoulder height, elbows bent.
Step:3 Press the band overhead, fully extending your arms.
Step:4 Pause for a moment at the top, then slowly lower the band back to shoulder height.
Step:5 Repeat for the desired number of repetitions.

Equipment: Resistance band
Body part: Shoulders
Target muscle: Anterior deltoid Lateral deltoid
Secondary muscle: Triceps Trapezius Posterior deltoid

Hypertrophy grade

Average6 / 10

Nemeo’s take

This exercise is primarily aimed at those looking for a homemade alternative to the military press. The instability remains moderate, but the tension profile does not provide as effective a load as with dumbbells or a barbell, particularly in the low phase. The increasing resistance of the elastic promotes congestion but can limit progressive overload. Practical and safe, it remains limited by the grip factor and does not allow heavy loading, unlike its indoor cousins.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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band shoulder press

How to do this exercise

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