Introduction:

Looking for the ideal warm-up before tackling those weighted overhead presses? The power band shoulder press is your go-to exercise. This move activates the base of your shoulders, and with the band’s two-way resistance, it ensures better form and joint health.

Pro Tip: Start with a light band to wake up your muscles. A heavy band might overwork your upper traps and neck, which isn’t what you want.

Level 1. Banded Shoulder Press

Exercise Focus: To warm up the shoulders using resistance and engage the small muscles for better form and efficiency during shoulder movements

For best results perform this exercise 2-3 sets for 30-60 seconds.

For this exercise you will need:

• A light to medium power band

• A mat

The key focus areas for best form during the level 1 power band shoulder press are:

• Start on your knees with a light band under your knees and in your palms

• keep your elbows tucked into your sides and fingers facing your body

• Exhale to press the band overhead making sure to keep your shoulder down as you lift your arms up

• Keep your torso still as you press the arms up

• Slowly lower the arms back down resisting the band and feeling the muscles under your arm pits engage

Level 2. Banded Shoulder Press

Exercise Focus: To warm up the shoulders and legs using resistance.To effectively engage the shoulders, core, and legs for efficient movement of the shoulders and hips.

For best results perform this exercise 2-3 sets for 30-60 seconds.

For this exercise you will need:

• A light to medium power band

The key focus areas for best form during the level 2 power band shoulder press are:

• Start standing with a light band under your feet and the other end in you palms

• keep your elbows tucked into your sides and fingers facing your body

• Squat down keeping your torso high and the weight in your heels

• Press up through your heels and extend your arms overhead without lifting your shoulders

• Slowly lower the arms back down resisting the band and feeling the muscles under your arm pits engage

Level 2. Single Arm Band Press (Variation)

Exercise Focus: To warm the shoulder up using resistance and multiple positions of the shoulder joint.

For best results perform 3 sets of 10-15 repetitions

For this exercise you will need:

• A light band

The key focus areas for best form during the level 2 variation power band shoulder press are:

• Start standing with a light band under one foot and the other end in the opposite hand

• Keep your weight even on your feet as you lift the elbow and press the band up

• Control the movement back down maintaining control of the band

• Keep your torso still and weight even on your feet throughout

Have a question about this exercise? Send me a message below and include the name.