Overhead press with band (seated)

Exercise overview

Primary muscle group: Shoulders

Exercise type: Bands

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 16

Description: Stand with your feet shoulder-width apart and hold the handles of the resistance band in each hand, palms facing forward. Bring your hands up to shoulder height, keeping your elbows bent at a 90-degree angle. Push upward, extending your arms fully above your head until they are straight but not locked, while maintaining tension on the band. Pause for a second at the top of the movement. Slowly lower your hands back down to shoulder height, resisting the pull of the band. Repeat this movement for your desired number of reps, ensuring to keep your back straight and core engaged throughout the exercise.

Exercise ID: 00492

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.

Exercise tips and tricks

Engage Your Core: Keep your core tight throughout the exercise to support your lower back and maintain proper posture. This helps in stabilizing your body and preventing any injury.
Proper Band Placement: Make sure the resistance band is securely anchored under your thighs or buttocks. This prevents the band from slipping and ensures consistent tension throughout the movement.
Slow and Controlled Movements: Avoid the temptation to rush through the exercise. Perform the press in a controlled manner, focusing on the muscles being worked. This increases the effectiveness of the exercise and reduces injury risk.
Breathing Technique: Exhale as you press the band upwards and inhale as you bring it back down to shoulder level. Proper breathing helps in maintaining rhythm and provides better muscle contraction.
Seated Posture: Sit up straight with your back firmly against the chair. This keeps the spine in a neutral position and prevents slouching, which can lead to strain.
Mind-Muscle Connection: Focus on the shoulder muscles as you press upwards. Visualizing the muscle working can enhance the effectiveness of the exercise.
Check for Band Wear and Tear: Always inspect your resistance bands for any signs of wear or damage before starting your workout. A broken band can cause injury.
Adjust Band Resistance: If the band seems too easy or too challenging, adjust the resistance by either shortening the band (more resistance) or using a lighter band (less resistance). The resistance should be challenging yet manageable to maintain good form.
Full Range of Motion: Ensure that you are pressing the band until your arms are fully extended without locking your elbows. Returning to the starting position should bring your hands to shoulder height.
Consistent Tension: Keep tension on the band throughout the exercise. This means not letting the band go slack at any point to maximize muscle engagement.

Exercise overview

Exercise tips and tricks

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