Resistance Band Seated Shoulder Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Band
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Resistance Band Seated Shoulder Press is an effective upper body exercise primarily targeting the shoulders, with secondary emphasis on the triceps. Using a resistance band, you begin by holding the band in both hands at shoulder height with your elbows bent at 90 degrees and palms facing forward. From this starting position, you press the band upwards, extending your arms fully above your head while maintaining proper posture and engaging your core. As you lower your arms back to the starting position, you control the movement to maintain tension in the band. This compound push exercise works both the shoulders and triceps, promoting strength and stability in the upper body.
How to Perform
Position the Band: Grasp the ends of the resistance band in each hand, bringing your hands up to shoulder height. Ensure your elbows are bent at a 90-degree angle, with your palms facing forward and your posture upright.
Engage Core and Press: With a firm grip on the band, press your hands straight upward, extending your arms fully overhead. Keep your back aligned and engage your core to maintain stability throughout the movement.
Control the Descent: Gradually lower your hands back to the starting position, keeping full control of the band to avoid any jerky motions or loss of tension.
Repeat with Precision: Perform the exercise for your set number of repetitions, ensuring each rep is smooth and deliberate. Focus on controlled movements and avoid rushing through the exercise to maximize effectiveness.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Set Up Correctly: Grab the ends of the resistance band with both hands and bring your hands up to shoulder height. Keep your palms facing forward and your elbows bent at about 90 degrees.
Press with Control: Push your hands upward, extending your arms fully, but be careful not to lock your elbows at the top. It’s important to reach full extension for maximum engagement of the shoulder muscles, but locking your elbows can place unnecessary stress on the joints.
Maintain a Steady Pace: Perform the movement slowly and deliberately, avoiding any quick or jerky motions. Fast movements can increase the risk of injury and decrease the exercise’s effectiveness. Ensure you’re not relying on momentum to push the band up—keep the movement smooth and under control throughout.
How Not to Perform
Avoid Using Momentum:
Do not use your body’s natural swing or momentum to press the band upward. Relying on momentum reduces the effectiveness of the exercise and can lead to shoulder strain or injury. Focus on a slow and controlled press instead.
Don’t Lock Your Elbows:
When fully extending your arms overhead, do not lock your elbows at the top of the movement. Locking the elbows can put unnecessary stress on the joint and limit the engagement of your shoulder muscles. Stop just short of locking to keep the tension in the target muscles.
Don’t Arch Your Back:
Avoid arching your back excessively when pressing the band overhead. An arched back places unnecessary stress on your spine and can lead to lower back pain. Keep your back straight and engage your core to maintain proper alignment.
Don’t Shrug Your Shoulders:
Make sure your shoulders are not creeping up toward your ears as you press. Shrugging the shoulders engages the traps instead of the target shoulder muscles, which defeats the purpose of the exercise. Keep your shoulders relaxed and down throughout the movement.
Don’t Rush the Movement:
Avoid performing the exercise too quickly. Rapid movements can lead to improper form and increase the risk of injury. Take your time with both the pressing and lowering phases of the movement to ensure control and maximize muscle activation.
Avoid Overgripping the Band:
Don’t grip the resistance band too tightly. Overgripping can lead to tension in the forearms and wrists, which distracts from the primary muscle engagement in the shoulders. Keep a firm but relaxed grip on the band.
Don’t Let Your Elbows Flare Out:
Ensure that your elbows remain aligned with your body, and do not allow them to flare out too far to the sides. Flaring the elbows excessively can strain the shoulder joints and reduce the effectiveness of the exercise. Keep the elbows in a stable position as you press upward.
Avoid Bending Your Wrists:
Do not bend your wrists while holding the band. Wrists should stay neutral throughout the movement to prevent strain on the forearms and wrists. Keep the wrists in a straight line with your forearms for a safer and more effective press.
Don’t Use Too Much Resistance:
While using a resistance band, avoid using a band that is too tight or too loose. A resistance band that is too tight can lead to improper form, while one that is too loose won’t provide sufficient challenge to the muscles. Choose a resistance level that allows you to perform the exercise with proper form and muscle activation.
Don’t Let Your Core Relax:
Avoid letting your core disengage during the exercise. Not activating the core can lead to poor posture and unnecessary strain on the lower back. Keep your core engaged throughout the movement for better stability and control.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
