How to do the Resistance Band Overhead Press
- Stand on the center of the band and bring your hands to shoulder height.
- Brace your abdomen and press both hands upward evenly.
- Lower slowly to shoulder height without letting the band snap back.
Common mistakes
- Starting with uneven lengths of band on each side.
- Arching your back to finish the rep.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- Dumbbell Shoulder Press · Dumbbells
- Kneeling Pike Push-Up · Bodyweight
- Resistance Band Chest Press · Resistance bands
Frequently asked questions
What muscles does the Resistance Band Overhead Press work?
Primary muscle group: Shoulders. Secondary muscles: triceps, upper chest, core.
How many reps should I do for the Resistance Band Overhead Press?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Resistance Band Overhead Press?
Compare the setup and equipment for these alternatives: Dumbbell Shoulder Press, Kneeling Pike Push-Up, Resistance Band Chest Press.