Standing Resistance Band Overhead Press

Default prescription & biomechanics

Primary muscles

Anterior Deltoid, Lateral Deltoid

Secondary muscles

Triceps, Core

Equipment

Bands

Movement pattern

Vertical Push (Push force)

Difficulty

Beginner

Working rep range

10-15 reps per set

Between-set interval

60 seconds rest

Intensity & MET

Moderate (5.2 MET)

Step-by-step coaching cues

1. Rest the bar on your front deltoids with your hands just outside shoulder width and forearms vertical.
2. Squeeze your glutes, lock your quads, and brace your core into a rigid pillar.
3. Tilt your head slightly back as you press the bar straight upward, clearing your chin.
4. Once the bar clears your forehead, push your head through the 'window' and lock out directly overhead.

Joint & safety considerations

Filtered for Shoulder Impingement sensitivity. When you flag shoulder impingement sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Machine Overhead Shoulder Press	Machine swap	Machine
Barbell Push Press	Barbell swap	Barbell
Seated Arnold Dumbbell Press	Dumbbell swap	Dumbbell
Seated Dumbbell Shoulder Press	Dumbbell swap	Dumbbell
Shoulder Pike Push-Up	Bodyweight swap	Bodyweight
Single-Arm Strict Kettlebell Military Press	Kettlebell swap	Kettlebell

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.