How to Do Band Seated Shoulder Press

Band Seated Shoulder Press is a shoulders exercise using resistance band, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Resistance band

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Band Seated Shoulder Press

  1. 01Sit on a bench or chair and place the resistance band under the glutes to secure it.
  2. 02Bring the hands to shoulder height with palms facing forward and elbows angled slightly inward.
  3. 03Exhale and press the band overhead until the arms are fully extended toward the ceiling.
  4. 04Pause for a moment at the top to stabilize the core and shoulders.
  5. 05Inhale as the hands return to the shoulders, keeping the torso upright and the chest lifted.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Band Seated Shoulder Press

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the band snaps the hands downward, resist the tension to keep the forearms vertical throughout the descent.

Same coaching engine used inside the A90 app

05 / FAQ

Band Seated Shoulder Press questions

What muscles does Band Seated Shoulder Press work?

Band Seated Shoulder Press is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Band Seated Shoulder Press correctly?

Sit on a bench or chair and place the resistance band under the glutes to secure it. Bring the hands to shoulder height with palms facing forward and elbows angled slightly inward. Exhale and press the band overhead until the arms are fully extended toward the ceiling. Pause for a moment at the top to stabilize the core and shoulders. Inhale as the hands return to the shoulders, keeping the torso upright and the chest lifted.

What is the A90 coach tip for Band Seated Shoulder Press?

If the band snaps the hands downward, resist the tension to keep the forearms vertical throughout the descent.

Is Band Seated Shoulder Press suitable for beginners?

Band Seated Shoulder Press is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Band Seated Shoulder Press?

Band Seated Shoulder Press uses resistance band.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes band seated shoulder press into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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