How to Do Banded Shoulder Press Properly

The banded shoulder press is a variation of the overhead press and an exercise that is used to work mainly the muscles of your shoulder, alongside other muscles.

If you are interested in a simple way to work your shoulders, a resistance band may be the perfect little tool for you. Other than it being portable, it is not that costly and is convenient, such that you can carry it in your bag while travelling.

Resistance bands, when used to work the shoulders are effective and simple, making them accessible to a wide range of fitness levels and abilities. You can simply add the bands to your shoulder workouts to increase challenge.

HOW TO DO BANDED SHOULDER PRESS PROPERLY

Stand on a band with your feet at shoulder-width apart and hold the band at shoulder height using a pronated grip, that is, with your thumbs pointing to one another.

Inhale and press the band overhead by extending your elbow and flexing your shoulder.

Slowly lower back to the starting position. This is one rep. repeat for the desired number of reps.

BANDED SHOULDER PRESS TIPS

While extending your elbows, reach tall at the top and don’t worry about packed down and back.

While at the top of the movement, allow your elbows to rotate and point outward, but tuck them tight at to the rib cage at the bottom.

Try to control the band from rolling your wrists into extension and think about rolling your knuckles to the ceiling instead.

Keep momentum out of this exercise and avoid adding any additional leg drive by flexing and extending your knees.

Your ears should be in line with your biceps. To do this, imagine you are tying to look out a window at the top.

If you are experiencing difficulties with your shoulders, try experimenting with a wider grip or utilising some of the vertical pressing progression.

Use a staggered stance to prevent your lower back from arching excessively. However, if you still cannot control your anterior core, consider using a half-kneeling regression instead.

WHAT MUSCLES DOES BANDED SHOULDER PRESS WORK?

As mentioned before, a banded shoulder press is one of the best routines for working your shoulders and upper back. The biggest benefactor of this routine is the front of your shoulder muscle, also called the anterior deltoid.

Basically, the three main muscles that are worked by the banded shoulder press are the: Anterior deltoid, posterior/ rear deltoid, media/ side deltoid and the trapezius.

The goal of the banded shoulder press is to hit different shoulder muscles equally. Other than making you look better; this will also make you stronger in other lifts as each muscle works as a unit

Additionally, apart from the above- mentioned muscle groups, you’ll also be working out your deltoids, triceps, trapezius and pecs.

BENEFITS OF BANDED SHOULDER PRESS

By now you already know this exercise is best for exercising your shoulder muscles and upper back amongst other parts.

However, it is not only your shoulders that reap the benefits of the exercise. The stress that the band places on your bones during the exercise causes them to increase their density and get stronger, decreasing the likelihood of osteoporosis.

The banded shoulder press will also bring into action the stabiliser muscles in your shoulders, elbows and wrists and the motion, though indirectly, targets your abdominal muscles as you maintain a straight core all through. This will help to improve your balance and stability.

Making this exercise a daily routine will help you perform your daily activities effectively and make you less likely to acquire injuries while performing activities involving your upper body and arms.

Since this exercise uses the resistance band, it brings with it the following advantages:

Work out anywhere- Resistance bands are portable and convenient. Due to this, you can carry them anywhere you go and use them to work out anywhere since they barely require big space.

Increased muscle tension- Just because they look simple and easy compared to barbells and dumbbells doesn’t mean they are ineffective. Resistance bands can also help keep your muscles under tension during an exercise.

Decrease risk of injury- The most common type of exercise injury is rotator cuff, which is the muscle that stabilizes a muscle joint. This injury can usually lead to dire consequences if not well taken care of. Resistance bands on the other hand will help you to avoid jerking during the exercise and stay in control during movements.

Helps maintain form- The resistance bands are anti- momentum. They will ensure that every repetition gets the same exertion from your muscle fibres, which will help you get rid of momentum during the exercise.

BANDED SHOULDER PRESS ALTERNATIVES

The following are alternative exercises to banded shoulder press.

REVERSE FLY

This exercise will strengthen your shoulders, upper back and upper arms. It will also help to improve on posture and is also beneficial to people who sit or do forward-bending movements a lot.

FRONT RAISE

This exercise will strengthen your shoulders, promote proper posture and engage your abdominals.

LATERAL RAISE

This alternative will help target your shoulders, upper back and core muscles. Additionally, it will help to improve your shoulder mobility.

STANDING ROWS

This exercise targets your lats, middle and lower trapezius. However, as you perform it, avoid hunching you back and keep your neck relaxed.

BAND PULL APART

This one will work your rare shoulders and upper back, helping to correct and prevent rounded shoulders. It also helps to improve posture and overhead movements.

COMMON BANDED SHOULDER PRESS MISTAKES TO AVOID

INCORRECT GRIP WIDTH

Lack of rigidity in the legs, core and hands can lead to injuries and impair the overall success of this exercise.

WRISTS ARE TOO BENT

As you grab the band, you want to avoid bending your wrists as this can cause injuries.

TOO MUCH LOWER BACK ARCHING

This will cause spinal problems and lead to poor posture.

CONCLUSION

Banded shoulder press is a fun way to strengthen and increase flexibility in your shoulders. However, care should be taken because if not properly done, it can lead to serious spinal damages.