How To Do The Shoulder Press (With Band): Tips, Benefits, Variations, Alternatives, Sets and Reps
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Loading... - Likem Annor
- 29 Sep 2022
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If you want to build cannonball delts at home with limited equipment, we highly recommend the shoulder press (with bands). Training bands can provide as much resistance as you need without the cost of high-dollar freeweights or needing to lug around heavy dumbbells (not without its drawbacks though). You can also use them in many different ways to target all heads of the deltoid muscles.
Learn about the benefits of band presses, exercise tips, best variations and alternatives, sets and reps, and programming.
How To Do Shoulder Presses (With Band)
If you want to get the most benefit from training with bands then you need to pay close attention to detail. Make sure that when you step on or secure the bands under a bench, that both sides are even. Otherwise you’ll be training one side harder than the other and that affects strength symmetry.
Step 1: Setting up
The difference between training with freeweights and bands is that the latter requires a little more setup time. You need to find the exact center of the band, secure it down with your foot or both feet and compare both sides without tension in the bands.
If you want less tension, use one foot. For more resistance, step on the band with two feet. The wider your stance, the more tension will be in the bands, and consequently, the harder the workout.
Note: Bands designed like the ones used in the video example below allow for a much easier and more comfortable setup than the common long single, thick tube-shaped bands.
Step 2: Getting into position
To target all heads of the shoulder muscles, you want to make sure you have the right setup.
- Grip the handles tight in your hands then bring the bands behind your arms in an overhead press position palms facing away from you and upper arms parallel to the floor. Maintain a strong, upright posture and tense core. Read More...
