Banded single arm overhead press

The Banded Single Arm Overhead Press is an effective exercise that strengthens the shoulders , upper back and core. By using a resistance band instead of weights, you get even resistance throughout the movement, which helps build muscle strength and improve stability. The exercise also challenges balance as it is performed with one arm at a time.

Correct form and technique

How to properly perform the Banded Single Arm Overhead Press:

  1. Stand with your feet hip-width apart and place one end of the resistance band under the foot of the same side.
  2. Hold the other end of the band in your hand on the same side, with your elbow bent and your hand at shoulder height.
  3. Brace the core and press the arm up until it is fully extended overhead.
  4. Lower the arm slowly and controlled back to the starting position.
  5. Repeat for the desired number of repetitions and then switch to the other arm.

Watch this video for a visual demonstration of proper technique for the Banded Single Arm Overhead Press.

Common errors

To get the most out of the exercise and avoid injury, avoid the following mistakes:

  • Sway your back: Keep your core engaged to prevent your back from swaying under pressure.
  • Elbow Pointing Out: Make sure the elbow is pointing forward throughout the movement for proper form.
  • For fast movements: Perform the exercise slowly and controlled to maximize muscle activation.

Modifications and Variations

Adapt the Banded Single Arm Overhead Press to your level or goal:

  • Beginner: Use a lighter resistance band to focus on form and control.
  • Advanced: Stand on one leg to further challenge balance and core strength.
  • Alternative: Perform the exercise sitting down to remove the balance moment and focus on shoulder strength.

Reps and sets

Aim for 3 sets of 10-12 repetitions on each arm. Adjust the resistance by choosing a thicker band or changing your foot placement to vary the intensity.

Breathing

Inhale when you lower the arm and exhale when you push the arm up. Controlled breathing helps maintain stability and focus throughout the exercise.

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