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Seated Band Shoulder Press

beginner · push_vertical

Setup

Sit on a chair with a backrest, both feet flat on the floor. Before you train, look along the resistance band for nicks or worn spots: a band that snaps mid-set whips the handles straight at your face. Sit on the middle of the band to anchor it, hold one end in each hand at shoulder height with your palms facing forward, then tug both ends upward once to check the band cannot pull out from under your hips before your first press.

Execution

  1. Rest your back against the chair, brace your belly lightly, elbows at shoulder height and slightly forward.
  2. Exhale and press both hands straight overhead until your arms are nearly straight.
  3. Hold for one beat at the top with the shoulders set down rather than shrugged.
  4. Inhale and lower under control over 2-3 seconds until the elbows return to shoulder height.
  5. If the band feels too light or too heavy, adjust by sitting on a shorter or longer length of it.
  6. To finish, bring your hands down to your thighs before standing up off the band, rather than letting go suddenly.

Breathing

Exhale as you press up, inhale as you lower. If you have high blood pressure, heart disease, a hernia or you are pregnant, do not hold your breath: always exhale on the way up and use a shorter, lighter length of band.

Quick cues

  • Shoulders set down, not shrugged.
  • Press straight up over the crown of your head.
  • Keep your back settled against the chair.
  • Lower slower than you pressed up.
  • Sit on a shorter length if it feels too light.

Common faults

  • Fault: Arching away from the chair on the press

    Fix: Shorten the band to reduce the resistance and press the lower back flat against the chair.

  • Fault: Only pressing up halfway before lowering

    Fix: Aim for the arms nearly straight every rep, and ease the band tension if you cannot reach that yet.

  • Fault: The shoulders staying shrugged for the whole set

    Fix: Actively pull the shoulders down before the first rep and re-check partway through the set.

Equipment

resistance_band, chair

Muscle groups

shoulders, arms