A band overhead press that rotates the palms from facing you at the shoulders to facing forward at lockout, spreading the work across all pressing angles of the deltoid.
어깨밴드Vertical press with rotation
시작
끝
주동근
전면 삼각근측면 삼각근
협응근
삼두상부 승모근코어
장비
밴드
패턴
Vertical press with rotation
준비 자세
01Stand on the band with feet hip width apart.
02Bring the ends to your shoulders with palms facing toward you, elbows in front of the ribs.
03Stand tall with glutes and abs braced.
04Confirm the band has light tension at the bottom position.
수행
01Begin pressing upward while rotating the forearms outward.
02Turn the palms to face forward as the hands pass head height.
03Finish at full lockout with palms forward and biceps by the ears.
04Reverse the rotation on the way down, returning to palms-in at the shoulders.
체크포인트
-The rotation is smooth and spread across the whole press, not flicked at the top.
-Full lockout is reached with palms facing forward.
-Ribs stay down with no lower-back arch.
-Both arms rotate and press at the same rate.
흔한 실수
-Rotating the wrists only instead of the whole forearm from the shoulder.
-Leaning back as band tension rises near lockout.
-Rushing the descent and losing the reverse rotation.
-Using a band too heavy to complete the twist.
프로그래밍 노트
-Use 2 to 4 sets of 10 to 15 reps with deliberate tempo.
-Treat it as a hypertrophy and shoulder-health movement, not a max-strength lift.
-Rotate it with the standard band shoulder press across training blocks.
