Band Overhead Press

How to do it

1. Stand on the middle of a band, feet hip-width.
2. Hold the ends at shoulder height, palms forward.
3. Press straight overhead against the band's pull.
4. Lower under control to shoulder height.
5. The band is hardest at lockout, which is where a dumbbell press is easiest - so the two are not interchangeable.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Overhead Barbell Press, it loads Abs 15 points lower, Front delts 15 points lower, Obliques 10 points lower. It needs Resistance bands where the other uses Barbell. Compared with the Band Chest Press, it loads Chest 75 points lower, Side delts 50 points higher, Front delts 45 points higher.

Other ways to train this

• Overhead Barbell Press BarbellIntermediate
• Seated Dumbbell Press DumbbellsBench
• Arnold Press DumbbellsBenchIntermediateReference
• Cable Shoulder Press Cable machineReference
• Machine Shoulder Press Machines
• Landmine Press BarbellIntermediateReference
• Pike Push-Ups Bodyweight
• Kettlebell Overhead Press DumbbellsIntermediateReference
• Standing Dumbbell Press DumbbellsIntermediate
• Seated Barbell Press BarbellBench
• Handstand Push-Ups BodyweightProfessional
• Smith Machine Shoulder Press Smith machine
• One-Arm Kettlebell Press DumbbellsIntermediateReference
• One-Arm Machine Press MachinesReference
• Dumbbell Push Press DumbbellsIntermediateReference
• Double Kettlebell Push Press DumbbellsIntermediateReference

Other exercises for the Front delts

• Band Chest Press 30% Resistance bandsReference
• Band Chest Fly 25% Resistance bandsReference
• Band Lateral Raises 20% Resistance bandsReference
• Front Raises 85% Dumbbells

Exercise illustrations and data by RepDB (repdb.co), used under licence.