Overhead press with one arm and band (standing)
The resistance band single arm overhead shoulder press is a valuable exercise for building upper body strength and stability. This exercise primarily targets the deltoids, triceps, and upper pectoral muscles, while also engaging the core for stabilization. Benefits include improved shoulder mobility, enhanced muscle endurance, and balanced muscle development, which is crucial for preventing injuries. Athletes will profit by gaining increased shoulder strength and stability, essential for sports requiring upper body power and control. Ideal for home workouts due to minimal equipment needs.
| Primary muscle group: | Shoulders |
| Exercise type: | Band |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
11
Avg. reps/set
Popularity
* Based on data from the Blaze community
Description
- 1Starting Position: Raise your right hand to shoulder level with your elbow bent at a 90-degree angle and palm facing forward.
- 2Push Up: Exhale and slowly push your hand straight up, fully extending your arm until it is overhead.
- 3Hold: Pause for a moment at the top of the movement.
- 4Lower Back: Inhale as you slowly lower your hand back to the starting position at shoulder level.
- 5Repeat: Perform the desired number of repetitions.
- 6Switch Hands: After completing the reps with your right hand, switch to your left hand and repeat the process.
Tips & Tricks
Engage Your Core: Maintain a strong core throughout the movement to ensure stability and balance. This will help protect your lower back and improve your form.
Correct Stance: Stand with your feet shoulder-width apart and ensure the band is securely anchored under your opposite foot to maintain resistance.
Controlled Movements: Focus on a slow and controlled motion, especially when lowering the band. This increases muscle engagement and reduces the risk of injury.
Alignment and Posture: Keep your shoulder, elbow, and wrist in a straight line when pressing overhead. Avoid letting your elbow flare out to the side.
Breathing Technique: Exhale as you press the band overhead and inhale as you bring it back down. Proper breathing helps maintain rhythm and improves exercise efficiency.
Start with Light Resistance: Begin with a lighter band to master the technique before progressing to heavier resistance. This ensures good form and gradual strength building.
Mind-Muscle Connection: Focus on the shoulder muscle working during the press for maximum muscle engagement. Visualizing the muscle tightening can improve your effectiveness.
Keep the Shoulder Active: Even when returning to the starting position, don't completely relax. Keeping slight tension in the shoulder will make the exercise more effective.
Range of Motion: Press until your arm is fully extended overhead but avoid locking out your elbow completely to keep tension on the muscle.
Warm Up Properly: Prior to starting, ensure you have adequately warmed up your shoulder muscles to prevent injury and improve performance.
Use Both Arms: Perform equal repetitions with both arms to ensure balanced strength development and prevent muscular imbalances.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
