Exercise
Band Overhead Press
A shoulder press using band resistance, where tension peaks at the top of the movement. It builds shoulder stability and pressing strength with minimal joint stress, and the band's changing resistance curve challenges your stabilizers.
Demonstration
Sets
3
Reps
10-12
Rest
90s
Controlled descent, strong press into lockout.
The kit
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How to do it
- 1
Stand on the band with feet hip-width apart, holding both ends at shoulder height.
- 2
Brace your core and pack your shoulders.
- 3
Press the band overhead by extending your arms straight up, rotating your palms away.
- 4
Lock your arms out fully with the band handles just outside your head.
- 5
Lower under control until the band is back at shoulder height.
- 6
Keep your ribs down and avoid arching your lower back.
Common mistakes
- Arching your lower back to move the band overhead instead of bracing your core
- Shrugging your shoulders up at the start instead of packing them down
- Pressing at an angle instead of straight overhead
Dad tips
- The band gets heavier at the top, so stay tight and drive hard into lockout.
- This is fantastic for shoulder health because of how the resistance changes.