A seated overhead press against a band anchored under the hips or bench, giving joint-friendly overhead work with resistance that increases toward lockout.
어깨밴드Vertical press
시작
끝
주동근
전면 삼각근
협응근
삼두측면 삼각근상부 승모근
장비
밴드
패턴
Vertical press
준비 자세
01Sit on a bench or the floor and anchor the band securely under the hips, thighs, or the bench frame.
02Grip a handle or end of the band in each hand at shoulder height.
03Sit tall with the ribs down and core braced.
04Check the band is centered so both sides pull evenly.
수행
01Press both hands straight up until the elbows reach full extension.
02Keep the wrists neutral as the band tension rises near the top.
03Lower under control back to shoulder height.
04Resist the band on the way down rather than letting it snap the arms back.
체크포인트
-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.
흔한 실수
-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.
프로그래밍 노트
-Use 3 to 4 sets of 10 to 20 reps; bands suit higher rep ranges.
-Choke up on the band or use a thicker band to progress load.
-Good travel or warm-up substitute when no overhead barbell work is available.
