Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBands
  • MechanicsCompound
  • Force TypePull (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Abs, Traps, Triceps
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Banded Standing Shoulder Press Overview

The banded standing shoulder press is a variation of the overhead press and an exercise used to strengthen the muscles of the shoulders. It will also indirectly target the muscles of the core, traps, and triceps.

The banded standing shoulder press utilizes bands to provide accommodating resistance during the exercise. As you get closer to the full contraction, the more resistance is applied to the target muscle groups.

Banded Standing Shoulder Press Instructions

  1. Stand on a band with your feet shoulder width apart and hold the band at shoulder height using a pronated grip (thumbs pointing towards one another).
  2. Inhale and press the band overhead by extending the elbow and flexing the shoulder.
  3. Slowly lower back to the starting position.
  4. Repeat for the desired number of repetitions.

Banded Standing Shoulder Press Tips

  1. Reach tall at the top and don’t worry about keeping the shoulders packed down and back.
  2. Allow the elbows to rotate and point outward at the top of the movement but tuck them tight to the rib cage at the bottom.
  3. Fight to control the bar from rolling your wrists into extension and think about “rolling your knuckles toward the ceiling.”
  4. Keep momentum out of the movement and don’t add any additional leg drive by flexing and extending the knees.
  5. Imagine you’re trying to look out a window at the top, your ears should be in line with your biceps.
  6. If your shoulders are bothering you during the movement, consider experimenting with a wider grip or utilizing some of the vertical pressing progressions listed on the site.
  7. You can use a staggered stance to prevent the lower back from arching excessively but if you still can’t control the anterior core then consider using a half kneeling regression.