Band Shoulder Press

1. Stand on the middle of a resistance band with feet shoulder-width apart.
2. Hold the band ends at shoulder height, palms facing forward, elbows bent.
3. Brace your core and stand tall with a neutral spine.
4. Press the band upward until your arms are fully extended overhead.
5. Pause briefly at the top without locking your elbows aggressively.
6. Lower the band slowly back down to shoulder height under control.
7. Keep your torso stable throughout, avoiding any backward lean to assist the press.

Common Mistakes

• Leaning back to press the weight: Arching backward to help move the band takes tension off the shoulders and strains the lower back. Keep your torso upright and braced throughout.
• Standing too close to the band anchor: Not enough tension in the starting position reduces resistance through the full range. Stand firmly on the band so it stays taut from the bottom of the press.
• Locking the elbows out hard: Snapping into full lockout at the top transfers stress onto the joints. Stop just short of lockout and keep tension on the shoulders.
• Pressing unevenly: Letting one arm lead the movement creates imbalance between shoulders. Press both arms at the same pace and to the same height.