Do you find yourself hitting a plateau during your shoulder press workouts? Are you looking for a way to increase your shoulder strength and stability? Enter: resistance band shoulder press. It’s common to hit a plateau in your shoulder workout routine, but don’t fret, as this is caused by your muscles becoming accustomed to the same exercises. The solution? Switch things up and add a resistance band to your shoulder press regimen! In this post, we’ll discuss the benefits of resistance band shoulder press and how to incorporate it in your workouts for maximum results.
Resistance Band Shoulder Press Summary
- Primary Muscles: Deltoid – Anterior
- Secondary Muscles: Deltoid – Lateral, Serratus Anterior, Trapezius – Lower, Trapezius – Middle, and Triceps Brachii
- Equipment: Resistance Band
- Mechanics Type: Compound
- Force: Push
- Utility: Basic
Resistance Band Shoulder Press Instructions
- To set up for the shoulder press, step on the middle of the resistance band with both feet while holding the handles in both hands
- Raise the handles up to your shoulders.
- Now press the handle straight up by extending your arms.
- Then lower the handles back to the starting position
- Repeat your should press for 8-12 reps.
Video Tutorial
Resistance Band Shoulder Press Muscles
Target (Agonist)
Synergists
Dynamic Stabilizers
- Triceps – Long Head
Stabilizers
- Trapezius – Upper
- Levator Scapulae
Antagonist Stabilizers
- None
Benefits of Resistance Band Shoulder Press
The Resistance Band Shoulder Press is a great exercise to add to any strength training or fitness routine, as it targets the anterior deltoid muscle in the shoulder. This particular exercise not only helps to increase strength and muscle tone in the shoulders, but it also helps to improve range of motion and reduce the risk of injury. By increasing the range of motion, athletes can improve their overall performance. Additionally, this exercise helps to improve posture and balance, which can help athletes prevent injuries and stay healthy.
Tips for Performing Resistance Band Shoulder Press
If you want to attain the best outcomes, implement these basic tips. Also, if you would like to prevent injuries, abide by these tips.
- Double Up Bands To Help to Increase The Workout. When you start to easily do 12 or more reps every exercise, then you should add to the resistance. You can either do this by elongating the band further at the outset of the move or by using more bands. The preferred procedure is to add some more bands due to the fact it is readily repeatable to obtain the same resistance on every set.
- Concentrate On Inhaling And Exhaling. With this and most exercise movements respiration is critical. You have to be exhaling out during your primary muscle flexing and inhaling when your target muscle group is expanding.
- Slow Every Rep Down For Better Muscle Hypertrophy. When you increase the time under tension you are engaging your muscles longer and they will respond by developing toned muscles. You can achieve this without raising the resistance by slowing down you reps roughly 4 – 6 seconds flexing and pause then 4 – 6 seconds relaxing.
Benefits and Tips Video
Frequent Mistakes To Avoid
You have to stay clear of these basic mistakes to ensure nice form and reaching your goals. Moreover
- Don’t have unequal resistance one each band, or you will train both sides unevenly.
- Don’t relax your abs. Tightening your abs protects your backbone by maintaining your internal pressure.
- Don’t use To Little or Too Much Tension. Not enough, and you will not be effecting your agonist (target) muscle, excessive, and it will lead to cheating. Ensure that you can complete between 8-12 reps with good technique.
Find More Resistance Band Exercises Here
Variations and Complementary Exercises
There are many exercises that can be used as variations, complements, or alternatives to the Resistance Band Shoulder Press. These exercises will work similar muscles to the Resistance Band Shoulder Press and help you to achieve an effective shoulder workout. Below is a list of some exercises that you can include in your routine.
Resistance Band One Arm Shoulder Press
The Resistance Band One Arm Shoulder Press is a great complementary or alternative exercise to the traditional Resistance Band Shoulder Press. This exercise requires you to hold the resistance band in one arm and press it straight up above your head. This is a great way to increase the intensity of the shoulder press while also targeting the muscles of the shoulder, triceps and core. It also helps to increase stability and balance in the shoulder joint. This exercise is great for those who are looking for a more challenging shoulder press or for those who want to increase their shoulder strength and stability.
Resistance Band Lateral Raises
Resistance Band Lateral Raises are a great alternative or complementary exercise to the Resistance Band Shoulder Press. This exercise works on the lateral deltoid muscles, which are important for shoulder stability and maintaining proper posture. Resistance Band Lateral Raises help to strengthen and stabilize these muscles while also providing an opportunity to increase range of motion. When combined with the Resistance Band Shoulder Press, it can help to create an effective shoulder workout.
Resistance Band Upright Rows
Resistance Band Upright Rows are a complementary exercise to the Resistance Band Shoulder Press. Upright Rows target the shoulders, back, and upper arms while the Shoulder Press works on the front of the shoulder. Upright Rows involve gripping the band with both hands and keeping your elbows higher than your wrists while you pull the band up and toward your chest. This exercise will help build strength in the shoulders and upper arms and also improve posture. It is an excellent alternative exercise to the Resistance Band Shoulder Press for those who want to build more strength and stability in their shoulders.
Check Out These Top Resistance Band Exercises
Dumbbell Lateral Raise
The dumbbell lateral raise is a great complement or alternative to the resistance band shoulder press. It strengthens the same muscles but in a slightly different way. It targets the front and side deltoid muscles, as well as the rotator cuff and other stabilizing muscles in the shoulder area. This exercise is performed by holding a pair of dumbbells at your sides with your palms facing inward, then lifting them up and out to shoulder height. The dumbbell lateral raise can be done with light to moderate weights, making it suitable for most fitness levels. It’s a great way to add more shoulder-strengthening exercises to your routine and can help you build strength and stability in your shoulders.
Reverse Grip Bent Over Dumbbell Row
Reverse Grip Bent Over Dumbbell Rows are a great complementary exercise to the Resistance Band Shoulder Press. This exercise helps to build upper back strength and stability, which is important for shoulder stability and overall shoulder health. It also works the muscles that are not as directly targeted by the Resistance Band Shoulder Press, such as the lats, traps, and rhomboids. To do this exercise, hold a dumbbell in each hand with a reverse grip. Bend your knees slightly and hinge forward at the hips, keeping your back flat and your core engaged. Pull the weights up towards your ribcage and lower them back down in a controlled manner. This exercise can be used as an alternative to the Resistance Band Shoulder Press or as a way to increase the intensity of the shoulder press.
Resistance Band Forward Raises
Resistance Band Forward Raises are a great complementary or alternative exercise to Resistance Band Shoulder Presses. This exercise works the anterior deltoid, or the front of the shoulder, while the Resistance Band Shoulder Press primarily works the posterior deltoid, or the back of the shoulder. To perform Resistance Band Forward Raises, stand with your feet hip-width apart and hold a resistance band in each hand. Then, raise your arms out to the side until they reach shoulder-height, keeping your elbows slightly bent. Hold for a few seconds before slowly lowering your arms back to the starting position. This exercise is a great way to build strength and stability in the shoulder muscles and can be adapted for different levels of intensity by adjusting the resistance of the bands.
Find More Shoulders Exercises Here
Opposing Complementary Exercises
To further enhance the benefits of the Resistance Band Shoulder Press, it is important to also include exercises that target opposing muscle groups. This will help ensure that your muscles are well balanced and can help prevent injury. The following exercises target opposing muscle groups and complement the Resistance Band Shoulder Press.
Resistance Band Low Chest Flys
Resistance Band Low Chest Flys are a great complementary exercise to Resistance Band Shoulder Press. This exercise works the opposing muscle group of the shoulders, the chest. By targeting the chest, this exercise helps to balance out the muscles in the shoulders and chest, and ensures that one muscle group does not become overdeveloped. Resistance Band Low Chest Flys are performed by standing with both feet on the resistance band and grasping the ends of the band in each hand. The arms should be outstretched to the side and bent at a 90 degree angle, creating a T-shape. From here, move the arms forward slowly and squeeze the chest as you bring your hands together. The arms should be brought back to the starting position slowly. This exercise helps to target the chest muscles and also helps to build strength and stability in the shoulders.
Resistance Band High Chest Flys
Resistance Band High Chest Flys are an excellent complement to Resistance Band Shoulder Presses. By targeting the opposing muscle group, they provide an effective workout for both the chest and shoulder muscles. The chest flys involve extending the arms to the sides, then pulling them back in to the center, while keeping the elbows slightly bent. This exercise effectively works the chest muscles, strengthening them and improving overall posture. Combined with the Resistance Band Shoulder Press, this exercise set targets both the chest and shoulders, giving your upper body a complete workout.
Resistance Band Flys
Resistance Band Flys are a great complementary exercise to Resistance Band Shoulder Press. By using the opposing muscle group, you can work the chest and back muscles in a balanced way. Resistance Band Flys involve bringing your arms outward in a wide arc, then bringing them back together in front of your chest. This exercise helps to strengthen the pecs and upper back muscles, counteracting the effects of the Shoulder Press, which primarily works the deltoids. When done properly and consistently, Resistance Band Flys can help build a strong and balanced upper body.
Transform Your Shoulders with Resistance Band Press!
Transform your shoulders with the resistance band press! This exercise is a great way to target your shoulders, as well as your core and triceps. The resistance band adds an extra challenge to your workout and allows for a greater range of motion. By adding this exercise to your routine, you can increase your shoulder strength and definition. As always, be sure to start with a light resistance band and work your way up as you gain strength.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Shoulders Resistance Band Exercises
