Band Overhead Press
Muscles worked: Front delts (assisted by side delts, triceps, traps).
How to do it
- Stand on the middle of a band with your feet about shoulder-width apart.
- Take a handle in each hand at shoulder height, palms forward.
- Brace your ribs down so you press without leaning back.
- Press overhead to lockout.
- Lower to the shoulders. A wider stance shortens the band and adds resistance.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Stand on the band, press overhead
- Wider stance = more resistance
Logging it
IronPack suggests working in the 12 to 20 rep range, progressing in 1 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Overhead Press - front delts
- Seated Dumbbell Shoulder Press - front delts
- Standing Dumbbell Shoulder Press - front delts
- Machine Shoulder Press - front delts
Track the band overhead press properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.