Banded Standing Shoulder Press 101 Video Tutorial
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Overview
The Banded Standing Shoulder Press is a full-body exercise that primarily targets the shoulders while also engaging the abs, traps, and triceps. By using a resistance band, the exercise challenges the shoulder muscles to press overhead, creating tension throughout the movement. The standing position activates the core, helping to stabilize the body, while the upward pressing motion works the deltoids and triceps. This exercise can be modified by adjusting the band's resistance to fit different fitness levels and is excellent for building shoulder strength and endurance while improving stability.
How to Perform
Begin by standing on the middle of a resistance band, keeping your feet shoulder-width apart. Hold the band with both hands at shoulder level, ensuring your palms face each other (pronated grip).
Take a deep breath in and press the band upward, fully extending your elbows and engaging your shoulders as you lift it overhead.
Slowly lower the band back to the starting position, maintaining control throughout the movement.
Continue for the recommended number of reps, focusing on smooth, controlled motions to avoid using momentum.
Tips
At the peak of the movement, focus on reaching upward without stressing over keeping your shoulders pulled back and down.
Allow your elbows to flare outward at the top, but as you lower the band, bring them close to your ribcage for better control and alignment.
Avoid letting your wrists bend backward by keeping them straight; imagine pushing your knuckles toward the ceiling to maintain wrist stability.
Perform the press without using momentum, ensuring no extra leg movement or knee flexion to assist the press.
At the top, envision your head and shoulders aligned as if trying to look out a window—your ears should align with your biceps.
If you experience shoulder discomfort, consider experimenting with a wider grip or exploring alternative pressing variations that reduce strain on the shoulders.
To support a neutral spine, use a staggered stance. If you're still struggling to stabilize your lower back or core, try performing the exercise from a half-kneeling position for added control.
How Not to Perform
Avoid Using Momentum: Do not jerk or swing your body to press the band overhead. This will take the focus away from the shoulders and increase the risk of injury. Focus on a smooth, controlled movement throughout the entire exercise.
Do Not Arch Your Lower Back: Keep your core engaged to prevent your lower back from excessively arching. This could lead to strain and reduce the effectiveness of the movement. If needed, use a staggered stance or half-kneeling position for better stability.
Don’t Let Your Elbows Flare Too Wide: While it’s natural for your elbows to rotate outward at the top, avoid letting them flare excessively. Keep the elbows in a controlled position to engage the shoulders and prevent unnecessary stress on the shoulder joints.
Don’t Overextend Your Wrists: Avoid letting your wrists roll backward. This can lead to wrist strain. Instead, focus on keeping your wrists straight and think about driving your knuckles toward the ceiling.
Avoid Excessive Knee Flexion: Do not use your legs to assist in the press by excessively bending your knees or adding a leg drive. This takes away from the focus on the shoulders and wastes energy. The movement should be driven by the arms and shoulders alone.
Don’t Lean Forward or Backward: Maintain a tall posture throughout the movement. Leaning forward or backward can disrupt your balance and take the focus away from the target muscles. Keep your body in alignment with the head, shoulders, and hips.
Don’t Neglect Your Range of Motion: Make sure to fully extend your arms at the top of the press. Partial reps can reduce the effectiveness of the exercise and limit muscle engagement in the shoulders.
Avoid Shallow Breathing: Don’t forget to breathe deeply during the movement. Holding your breath can increase tension in the body and affect your performance. Inhale as you lower the band and exhale as you press it overhead.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
