Exercises › Band overhead press

Band overhead press

Stand on the middle of a band with handles at your shoulders, then press straight overhead. Lower with control against the band's pull.

StrengthResistance bandsDifficulty 1 of 3

Two-panel demonstration of the band overhead press, showing the start and finish positions — Start and finish positions

How to do it

Stand on the middle of a band with handles at your shoulders, then press straight overhead. Lower with control against the band's pull.

Muscles worked

Front

Back

shouldersprimary
triceps

Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.

No resistance bands? Swap it out

Pike push-upno equipment · difficulty 2/3

Other options in this pattern

Dumbbell overhead pressdumbbells · difficulty 2/3
Dumbbell thrusterdumbbells · difficulty 3/3
Kettlebell clean and presskettlebells · difficulty 3/3
Barbell overhead pressbarbell · difficulty 3/3

How many sets should you do?

That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.

Get my sets and reps

Johnny Milaychev · Product manager and self-directed lifter, not a trainer or a clinician. Why that matters and where this guidance stops.
Reviewed 16 August 2026 · Exercise library v2.2