Overhead press with one arm and band (standing)

Exercise overview

Primary muscle group: Shoulders

Exercise type: Bands

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 11

Description: Starting Position: Raise your right hand to shoulder level with your elbow bent at a 90-degree angle and palm facing forward. Push Up: Exhale and slowly push your hand straight up, fully extending your arm until it is overhead. Hold: Pause for a moment at the top of the movement. Lower Back: Inhale as you slowly lower your hand back to the starting position at shoulder level. Repeat: Perform the desired number of repetitions. Switch Hands: After completing the reps with your right hand, switch to your left hand and repeat the process.

Exercise ID: 00489

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Overhead press with one arm and band (standing)

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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