Band shoulder press

3 × 12-15  ·  Equipment: No equipment, Resistance bands

Muscle groups: Shoulders

How to do band shoulder press

1. Step on the band with your feet hip-width apart and hold the ends at chest height.
2. Brace your abs and keep your ribs down so you do not arch your back.
3. Press your hands overhead until your elbows extend without fully locking.
4. Lower with control to chin height, keeping the band taut.
5. Do 12-15 reps without letting your shoulders drop.

Mistakes to avoid

• Do not arch your lower back as you press: brace your abs and squeeze your glutes.
• Do not go above a load you can control; if the band snaps you up, use a lighter band.
• Do not let your shoulders creep toward your ears: keep them down and hands wide as you press.
• Stop if you feel shoulder discomfort and reduce the range of the press.

Progression

• Start with 3 sets of 12 with a medium band: once you master the technique, increase resistance.
• Add time under tension by lowering over 3 seconds and pausing 1 second at the top.
• When you reach 20 controlled reps, move to single-arm presses for a greater shoulder challenge.