Resistance Band Seated Shoulder Press

Setup

1. 01Sit on a bench or the floor and anchor the band securely under the hips, thighs, or the bench frame.
2. 02Grip a handle or end of the band in each hand at shoulder height.
3. 03Sit tall with the ribs down and core braced.
4. 04Check the band is centered so both sides pull evenly.

Execution

1. 01Press both hands straight up until the elbows reach full extension.
2. 02Keep the wrists neutral as the band tension rises near the top.
3. 03Lower under control back to shoulder height.
4. 04Resist the band on the way down rather than letting it snap the arms back.

Checkpoints

• -Hands finish stacked over the shoulders, not drifting forward.
• -The torso stays upright without leaning back to cheat the press.
• -Band tension is smooth and even on both sides.
• -The descent is as controlled as the press.

Common mistakes

• -Anchoring the band loosely so it shifts or slips mid-set.
• -Leaning back and turning the press into an incline push.
• -Letting the band pull the hands down quickly on the eccentric.
• -Flaring the wrists back under the rising top-end tension.