Band Overhead Press
Stand on the band and press the handles overhead to lockout while keeping the core braced.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Front delts, Triceps
- Equipment
- Resistance band
- Movement
- Push
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the front delts, for when the resistance band is taken or you want a change.
Questions
- What muscles does the Band Overhead Press work?
- The Band Overhead Press mainly works the front delts and triceps.
- What equipment do you need for the Band Overhead Press?
- A resistance band.
- How many sets and reps of the Band Overhead Press?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Band Overhead Press?
- Arm Circles, Barbell Power Jerk, Barbell Push Jerk and Barbell Push Press work the same main muscle.
Program it for your clients
Coaches add the Band Overhead Press to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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