band twisting overhead press: technique and muscles worked

Animated demonstration of band twisting overhead 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 handles at shoulder height with your palms facing forward.
Step:3 Engage your core and press the band overhead, fully extending your arms.
Step:4 As you press, twist your torso to one side, keeping your hips stable.
Step:5 Pause for a moment at the top, then return to the starting position.
Step:6 Repeat the press and twist on the opposite side.
Step:7 Continue alternating sides for the desired number of repetitions.

Equipment: Resistance band
Body part: Abdominals Arms Shoulders
Target muscle: Anterior deltoid Lateral deltoid External obliques
Secondary muscle: Triceps Rectus abdominis Internal obliques

Hypertrophy grade

Average5 / 10

Nemeo’s take

This exercise combines a classic military press and a rotation, engaging both the deltoids and obliques. Ideal for those looking to work the abdominal core while mobilizing the shoulders, it focuses on instability and coordination, but remains limited by the resistance of the band and the engagement of the core. Less effective for progressive overload or pure isolation than a barbell press, it shines for functional training and versatility at home.

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 twisting overhead press

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