The Band Overhead Press is a beginner-friendly resistance-band strength exercise that targets the shoulders, with the triceps, abdominals and traps working alongside. Here's how to do it right — and what to stop doing.
Primary musclesShoulders
Secondary musclesTriceps, Abs, Traps
EquipmentResistance band
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Band Overhead Press
Stand on the middle of a resistance band with your feet shoulder-width apart.
Take a handle or the band itself in each hand and bring them to shoulder height with the palms facing forward.
Brace your abs and squeeze your glutes so the ribs stay down.
Press both hands overhead by extending the elbows and flexing the shoulders.
Finish tall with your ears in line with your biceps.
Lower under control until your hands return to shoulder height.
02 The payoff
Why it earns its spot
Band tension rises toward lockout, so resistance peaks where a barbell press is easiest.
Needs no rack or bench, which makes it a workable home and travel press.
Standing bilateral pressing keeps the core and traps working as stabilizers.
03 Don't do this
Common mistakes
Standing on too little of the band, which lets it slip out from under the feet mid-set.
Driving with the legs to start the press, which turns it into a push press and unloads the shoulders.
Leaning back to beat the rising band tension, which loads the lower back instead.
Letting the band snap the arms down, which gives away the lowering phase where control is built.
EGON Put it on record
Track it in EGON.
Log every set of the Band Overhead Press, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
