Handle Band Shoulder Press
The Handle Band Shoulder Press is a resistance training exercise that targets the anterior deltoids and triceps by pressing elastic bands overhead from a standing position. It effectively builds shoulder strength and overhead stability while engaging the core to maintain proper posture.
Resistance bands provide variable tension that peaks at the top of the movement, making it tricky to gauge true intensity; the AI analyzes your rep performance and RPE to ensure you are using the correct band thickness for your goals. By cross-referencing your HRV and recovery data, the app can adjust volume to prevent overtraining the sensitive shoulder joint. If you report discomfort, the system learns your biomechanics and can suggest neutral-grip variations or alternative exercises to maintain progress safely.
Form Cues
- Stand on the center of the band with feet shoulder-width apart
- Keep your wrists straight and stacked directly over your elbows
- Brace your core and squeeze your glutes to stabilize your spine
- Press the handles directly overhead until arms are fully extended
- Control the lowering phase slowly against the band's resistance
- Don't arch your lower back as you press overhead
- Don't let your elbows flare out excessively to the sides
- Don't allow the bands to snap your arms back down quickly
- Don't shrug your shoulders up toward your ears
- Don't jut your head forward at the top of the movement
Common Mistakes
- Hyperextending the lumbar spine
- Using a band with too much resistance
- Flaring elbows too wide
- Shortening the range of motion
- Lack of core engagement
Muscles Worked
This exercise primarily targets the anterior deltoids (front shoulders) to build overhead pushing power. It also heavily relies on the triceps for extending the elbows and engages the core and glutes to stabilize the torso against the vertical line of force.
Primary
Secondary
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