Shoulder Press

Exercise Information

Exercise Name:Shoulder Press
Resistance Band Type:A resistance band with handles
Equipment Required:
Body Parts Exercised:Core, arms and shoulders

Exercise Procedure

Exercise Start Position
  1. In a standing position with your feet shoulder-width apart, place the mid-point of the resistance band under both feet and hold the ends with your hands in front of your shoulders with your palms facing inwards or forwards. Maintain the natural curve in your lower back.
  2. There should be some tension in the resistance band at this starting position.
Exercise End Position
  1. In a standing position with your arms extended vertically with your palms facing in or forward and the natural curve in your lower back.
Exercise Start Position
Exercise End Position
  1. Extend your arms vertically above your head maintaining the natural curve in your lower back. This can be assisted by keeping your core engaged.
  2. Your head should be kept in a position in line with your body, i.e. not tilting forward.
  3. Then, return to the start position and repeat.
Modification Options
  1. Vary the strength or length of the resistance band used to increase/ decrease the difficulty of the exercise.
  2. This exercise may also be performed in a seated position with the resistance band wrapped around the chair/ bench.
  3. You may also increase the difficulty of the exercise by performing with one arm at a time, i.e. with both ends of the resistance band in one band.
Technique Tips
  • Maintain the natural curvature of your lower back.
  • Bend your legs slightly.
  • Maintain your head in line with your body.
  • Breathe out as you extend your arms up and breathe in as you bend your arms.
  • Perform the exercise slowly, especially on the way down. Aim for 4-5 seconds per repetition.
Exercise Prescription

1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.

Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.

Shoulder Press Demonstration Video