Banded Shoulder Press
Banded Shoulder Press is a strength exercise that focuses on the shoulders, especially the anterior and middle deltoid muscles. This exercise uses resistance bands to provide consistent and variable resistance, which is ideal for strengthening the shoulders in a safe way.
Correct Form and Technique
How to perform a Banded Shoulder Press:
- Preparation: Stand with your feet shoulder-width apart, and place the band under your feet. Hold one end of the band in each hand with your palms facing forward.
- Starting position: The hands should be at shoulder height, with the elbows bent at 90 degrees and the band slightly stretched.
- Press: Press your arms straight up above your head until they are straight, but avoid locking your elbows.
- Lower: Slowly lower your arms back to shoulder height while controlling the resistance.
- Breathe: Exhale when you push up, and in when you lower your arms.
Common Errors
Some of the most common mistakes people make during a Banded Shoulder Press include:
- Shrugging: Many people shrug their shoulders while pressing, which can cause tension in the neck. Keep your shoulders down and relaxed.
- Arching your back: When you press, an excessive arching of your back can cause injury. Keep your core tight to avoid this.
- Too fast lowering: It is important to lower the hands in a controlled manner to maximize the effect of the exercise.
Modifications and Variants
For beginners, a thinner band with less resistance can be used to master the technique first. If you want a bigger challenge, try using a thicker band, or perform the exercise in a seated position to reduce support from the core and focus more on the shoulders.
Repetitions and Sets
Aim for 3 sets of 10-12 repetitions , depending on strength level. Remember to follow the correct breathing technique: exhale when you push up and in when you lower your arms.