Banded single arm overhead press

The Banded Single Arm Overhead Press is an excellent exercise for strengthening the shoulders and core . Using a resistance band, this exercise challenges upper body stability while providing consistent resistance throughout the movement. This contributes to better shoulder control and strength, especially in the stabilizing muscles.

Correct Execution and Technique

How to perform the Banded Single Arm Overhead Press:

  1. Starting position: Stand with your feet hip-width apart, and place the center of the resistance band under one foot. Hold the other end of the band in one hand, elbow bent and hand at shoulder height.
  2. Press: Press the hand up towards the ceiling until the arm is straight, avoiding locking the elbow completely.
  3. Top position: Hold briefly at the top, and feel that the shoulders and core are activated.
  4. Lowering phase: Slowly lower your hand back to shoulder height, keeping tension in the band throughout the movement.
  5. Breathing technique: Exhale as you push your hand up, and inhale as you lower it.

Common Errors

To perform the Banded Single Arm Overhead Press correctly and avoid injury, be aware of these mistakes:

  • Excessive sway in the lower back: Keep your core tight and avoid arching your back too much. This reduces the load on the lower back.
  • Elbow pointing out: Keep the elbow close to the body when you start the movement, so that the press is stable and targeted.
  • For quick execution: Perform the movement slowly and controlled to get full activation of the shoulder.

Modifications and Variants

Adapt the Banded Single Arm Overhead Press to your fitness level and goals:

  • For beginners: Use a lighter resistance band to focus on proper technique and control.
  • Standing Dumbbell Overhead Press: Perform the exercise with a dumbbell instead of resistance bands for a slightly different resistance and stability.
  • Seated variation: Perform the exercise sitting for extra stability, allowing you to focus more on shoulder strength.

Repetitions and Sets

To strengthen the shoulders, 3 sets of 10-12 repetitions per arm are recommended. Adjust the resistance band according to your training level to achieve the best possible control and activation.

Breathing technique

Correct breathing technique provides better stability during the exercise. Exhale when you push your arm up, and inhale when you lower your arm back. Focus on steady breathing for added control.

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