Exercise · vertical push
Band shoulder press
Band shoulder press is a beginner-friendly vertical push movement that trains front_delts, side_delts, triceps, done with a resistance band. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 12–20 reps, tempo 1-0-3.
The most common mistake is leaning back as the band tightens. If a resistance band or the movement itself doesn't suit you, Dumbbell shoulder press or Pike push-up or Band lateral raise or Cable tricep pushdown cover the same pattern. It's usually held back for shoulder issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Stand on the band, handles at shoulders | बैंड पर खड़े हो, हैंडल कंधों पर |
| 2 | Press overhead, arms finish by the ears | ऊपर प्रेस, हाथ कानों के पास |
| 3 | Lower slowly, keep core braced | धीरे नीचे, पेट टाइट रखो |
Equipment & who it fits
Needs a resistance band, rated beginner, held back for shoulder issues. Search "resistance band overhead press" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Band shoulder press work?
- Band shoulder press primarily trains front_delts, side_delts, triceps, using a vertical push pattern with a resistance band.
- What's the most common mistake with Band shoulder press?
- Leaning back as the band tightens
- What can I do instead of Band shoulder press?
- The closest substitutes in this database are dumbbell shoulder press, pike pushup, band lateral raise, tricep pushdown, which train the same pattern with different equipment.