Exercise guide · Beginner · Compound

Band Shoulder Press: How to Do It & Muscles Worked

The band shoulder press is a resistance exercise targeting the deltoid muscles of the shoulders, using a resistance band for added tension. It also engages the triceps and upper back as secondary muscles.

Primary muscles
Shoulders
Secondary muscles
Triceps , Traps
Equipment
Band
Level · type
Beginner · Compound
Demonstration of the band shoulder press
Front view: muscles worked by the band shoulder press. Primary: shoulders. Secondary: triceps and traps.
Back view: muscles worked by the band shoulder press. Primary: shoulders. Secondary: triceps and traps.
Primary Secondary

How to do the band shoulder press

  1. Step 1: Stand with your feet shoulder-width apart and place the band under your feet.
  2. Step 2: Hold the band with your palms facing forward and raise your hands to shoulder height, elbows bent.
  3. Step 3: Press the band overhead, fully extending your arms.
  4. Step 4: Pause for a moment at the top, then slowly lower the band back to shoulder height.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the band shoulder press by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Band Shoulder Press alternatives

More exercises that train the shoulders as their main target:

More shoulders exercises

See the best shoulder exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.