---
title: "Band Seated Shoulder Press"
locale: en
slug: band-seated-shoulder-press
url: "https://hi.fitness/exercises/band-seated-shoulder-press"
primaryMuscle: "Front delts"
secondaryMuscles: ["Lats","Triceps"]
equipment: ["Resistance band","Other"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/8ec5d15b-band-seated-shoulder-press_female.mp4"
updatedAt: 2026-10-20T13:27:30+00:00
---
# Band Seated Shoulder Press

## How to do it

1. Sit on a bench with your feet flat on the floor, holding the ends of a resistance band anchored under the bench, with your arms bent, hands at shoulder level, and palms facing forward.
2. Press the handles of the band upwards until your arms are fully extended above your head, keeping your palms facing forward.
3. Slowly lower your hands back to shoulder level, controlling the resistance band as you lower your arms.
4. Repeat the movement for the desired number of repetitions.

## Form tips

- Perform the exercise slowly and with control to maximize muscle activation and reduce the risk of injury.
- Use an appropriate resistance band that challenges you without compromising your form.
- Ensure the band is securely anchored under the bench to prevent slipping.
- No bench? Use a sturdy chair set against a wall so it cannot slide.

## Similar exercises

- [Handstand Push on Chair](https://hi.fitness/exercises/handstand-push-on-chair) - Front delts · Other
- [Pike Push Up](https://hi.fitness/exercises/pike-push-up) - Front delts · Bodyweight
- [Decline Diamond Pike Push-up](https://hi.fitness/exercises/decline-diamond-pike-push-up) - Front delts · Other
- [Incline Pike Push-up (On Box)](https://hi.fitness/exercises/incline-pike-push-up-on-box) - Front delts · Other
- [Bodyweight Standing Military Press Wall Supported](https://hi.fitness/exercises/bodyweight-standing-military-press-wall-supported) - Front delts · Other
- [Seated Shoulder Flexor Depressor Retractor Stretch](https://hi.fitness/exercises/seated-shoulder-flexor-depressor-retractor-stretch) - Front delts · Bodyweight
- [Standing Shoulder Press Dumbbell](https://hi.fitness/exercises/standing-shoulder-press-dumbbell) - Front delts · Dumbbell
- [Barbell Seated Military Press](https://hi.fitness/exercises/barbell-seated-military-press) - Front delts · Barbell