Do you struggle to find new ways to challenge your shoulder muscles during your arm workouts? Are you tired of the same old routines that don’t seem to be yielding any results? Well, don’t worry, because you are not alone! Many people experience a plateau when it comes to their shoulder workouts. However, the cause of this problem is not due to a lack of effort or dedication. In fact, it’s quite common for muscles to adapt to repetitive movements, making it difficult to continue to build strength and definition. But fear not, for the solution to your problem lies in the alternate shoulder press with bands! In this post, we will explore the benefits of using resistance bands for your shoulder workouts and how to properly execute this move for maximum results.
Alternate Shoulder Press With Bands Summary
- Primary Muscles: Deltoid – Anterior
- Secondary Muscles: Deltoid – Lateral, Obliques, Pectoralis Major – Clavicular, Psoas major, and Serratus Anterior, Trapezius – Lower, Trapezius – Middle, and Triceps Brachii
- Equipment: Resistance Band
- Mechanics Type: Compound
- Force: Push
- Utility: Basic
Alternate Shoulder Press With Bands Instructions
- Get going by standing on the middle of the band with one foot in front of you.
- Bring the bands up to your chest. have both your hands at your shoulders as the starting position. Press your hands over your head.
- Then bring your hands down to your shoulder.
- Continue performing these shoulder presses for your full set.
Video Tutorial
Alternate Shoulder Press With Bands Muscles
Target (Agonist)
Synergists
- Deltoid – Lateral
- Obliques
- Pectoralis Major – Clavicular
- Psoas major
- Serratus Anterior
- Trapezius – Lower
- Trapezius – Middle
- Triceps Brachii
Dynamic Stabilizers
- Biceps Brachii
- Triceps – Long Head
Stabilizers
- Iliocastalis lumborum
- Iliocastalis thoracis
Antagonist Stabilizers
- None
Benefits of Alternate Shoulder Press With Bands
The Alternate Shoulder Press With Bands is a great exercise for targeting the anterior deltoid muscle. This exercise involves alternating arms to press the band overhead, engaging the deltoid muscle in the front of the shoulder. This exercise helps to strengthen the deltoid muscle, as well as improving posture and stability throughout the upper body. The benefits of performing this exercise in a strength training or fitness routine include increased shoulder strength, improved coordination and balance, and enhanced muscular endurance. Additionally, it can help to prevent injury by strengthening the anterior deltoid, which is a key stabilizing muscle in the shoulder.
Tips for Performing Alternate Shoulder Press With Bands
If you want to get fit with bands, alternate shoulder presses are a great exercise to add to your routine. Not only do they target your shoulders and upper body, but they also help build overall strength. To get the most out of this exercise, follow these tips for proper form and technique.
- To increase the resistance you can rap the band around your foot to make the band shorter.
- To lower the resistance you can lower your body or even get on your knees with the band under your knees.
- Before you get down on your knees to lower the resistance you may want to try maintaining your non working hand in the down position, since this is the easier method.
Benefits and Tips Video
Frequent Mistakes To Avoid
It is important to know how to perform the alternate shoulder press with bands correctly in order to get the most out of your workout. However, there are a few common mistakes you should be aware of. To ensure that you are getting the best workout possible, be sure to avoid these mistakes.
- Don’t Allow Yourself To Cheat. In most cases, cheating is utilizing momentum as a substitute for the strength of your agonist (target) muscle tissue. Occasionally, a bit of cheating on your final rep can be fine to overload your muscle, although not for more than a small number of reps.
- You’ll Do Better To Not go to fast. Going slower will allow your muscles to be strained for a longer time. Any time you condition with resistance bands, your mission should preferably be to exhaust your muscles so that they can grow stronger. You can do this the best through a longer time under tension.
- You Can’t Omit A Warm-Up. Warming your Muscles is the Best way to avoid personal injury.
Find More Resistance Band Exercises Here
Variations and Complementary Exercises
In addition to the Alternate Shoulder Press With Bands, there are other exercises that can be used to work similar muscles. These variations, complementary, and alternative exercises can help to build strength and size in the shoulders and arms. Here are some ideas for you to try:
Alternating Dumbbell Overhead Press
The Alternating Dumbbell Overhead Press is an excellent alternative to the Alternate Shoulder Press with Bands. This exercise works the same muscles, but allows for greater range of motion and the ability to work one arm at a time. The dumbbells can also be used to add more resistance to the exercise, which will help target the shoulders even more. This is a great exercise to help build strength and stability in the shoulders while providing an effective workout.
Barbell Seated Behind Head Military Press
The Barbell Seated Behind Head Military Press is an excellent complement to the Alternate Shoulder Press With Bands. This exercise is great for targeting the front, middle, and rear deltoid muscles, as well as the triceps. It also helps strengthen the core and back muscles. It can be performed with a barbell or a pair of dumbbells, depending on your fitness level. The seated behind head military press requires more balance and coordination than the alternate shoulder press with bands, making it a great alternative to that exercise. It is also a great way to increase shoulder strength and stability.
Barbell Seated Bradford Rocky Press
The barbell seated Bradford Rocky Press is a great exercise to complement or use as an alternative to the Alternate Shoulder Press With Bands. This exercise targets the shoulder and upper back muscles, focusing on the shoulder press and rowing motion. It is performed with a barbell and can be done in a seated position, which helps keep the back supported and the core engaged throughout the movement. The Bradford Rocky Press also helps improve stability and coordination while allowing for greater range of motion than the Alternate Shoulder Press With Bands. This makes it an excellent exercise for developing strength and size in the shoulder and upper back muscles.
Check Out These Top Resistance Band Exercises
Barbell Seated Shoulder Press
The Barbell Seated Shoulder Press is a great complementary exercise to the Alternate Shoulder Press With Bands. This exercise helps to build the muscles of the shoulders and upper back and is a great way to increase strength. It is performed while seated with a barbell behind the head, allowing for a greater range of motion and more control over the weight. Unlike the Alternate Shoulder Press With Bands, the Barbell Seated Shoulder Press allows for heavier weights to be lifted, providing a more challenging workout. It also provides a stability component, as the barbell is held firmly in place, preventing movement that could lead to injury.
Barbell Standing Bradford Press
The Barbell Standing Bradford Press is a great complementary or alternative exercise to the Alternate Shoulder Press With Bands. This exercise helps to build shoulder strength and stability by using a barbell instead of bands. To perform the exercise, the lifter stands with their feet shoulder-width apart and holds a barbell with an overhand grip. The lifter then bends their elbows and lowers the barbell behind their head until their elbows are in line with their ears. The lifter then presses the barbell up and over their head until their arms are fully extended. This exercise can be done with lighter weights and higher reps to focus on muscular endurance, or with heavier weights and lower reps to build strength.
Barbell Standing Close Grip Military Press
The Barbell Standing Close Grip Military Press is an excellent complement or alternative exercise to the Alternate Shoulder Press With Bands. This exercise focuses on the deltoids and triceps, while also engaging the core muscles for stability. To perform this exercise, stand with feet shoulder-width apart, holding a barbell with a close grip. Lift the barbell up and out, keeping your elbows close to your body. Fully extend your arms and press the barbell above your head. Slowly lower the barbell back to your chest, taking care to keep your core engaged. Finish by lowering the barbell back to the starting position. This exercise is a great way to target the shoulders, triceps, and core muscles, and is an excellent alternative or complement to the Alternate Shoulder Press With Bands.
Find More Shoulders Exercises Here
Opposing Complementary Exercises
In order to get the most out of the Alternate Shoulder Press With Bands exercise, it is important to complement it with exercises that work the opposite muscle groups. Below is a list of exercises that you can use to do just that.
Assisted Pull Up
Assisted pull ups are a great complement to the alternate shoulder press with bands exercise. By engaging the opposing muscle group, assisted pull ups help to build up strength and stability in the upper body. When performing the assisted pull up, you use your legs to help lift your body up while your arms take on the majority of the weight. This helps to build strength in both the back and biceps, which are two of the primary muscle groups used in the alternate shoulder press with bands exercise. Additionally, the assisted pull up helps to increase core stability and balance, which is essential for performing this exercise correctly. Overall, assisted pull ups are a great way to help improve performance and results from alternate shoulder press with bands.
Barbell Bent Arm Pullover
The Barbell Bent Arm Pullover is the perfect complement to the Alternate Shoulder Press With Bands exercise. This exercise targets the latissimus dorsi, a large muscle group that runs from your shoulder blade to your lower back. By targeting this muscle group, it works in opposition to the shoulder press exercise which targets the deltoids, which are the muscles that make up your shoulder. This opposing muscle group training helps create balance in your upper body and prevents overuse of any one muscle group. Additionally, this exercise stretches and lengthens the muscles to increase flexibility, which is beneficial for any fitness routine.
Cable Straight Arm Low Pulldown
The Cable Straight Arm Low Pulldown is a great exercise to pair with the Alternate Shoulder Press With Bands. This exercise targets the lats and lower back, and works to strengthen the opposing muscle group of the shoulders used in the shoulder press exercise. This pulldown exercise helps to balance out your workout and promote overall strength and stability in the shoulder region. As a result, it is a great complement to the shoulder press, helping to promote muscular balance and strength in this area of the body.
Stronger Shoulders, Better Workouts
Stronger shoulders equal better workouts. When we have stronger shoulders, we can lift heavier weights, do more pushups and perform exercises with better form. The alternate shoulder press with bands is an excellent exercise to work on your shoulder strength. It’s a great option for those who may have limited equipment or prefer to workout at home. This exercise engages the shoulder muscles and the stabilizer muscles in the core. Remember to start with a lighter band and gradually work your way up to a heavier band as you get stronger.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Shoulders Resistance Band Exercises
