ClapMove · clapmove.com
Exercise handout — move better, feel better.
Band Shoulder Press
Press a band overhead while standing on it. Builds basic shoulder pressing strength.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
resistance_bands
Home Options
- resistance band
No equipment? Try: Light dumbbells
Dosage
3
Sets
12
Reps / Time
45 sec
Rest
2 up / 2 down
Tempo
Step-by-Step Guide
Set up
- Stand on middle of resistance band
- Hold handles at shoulder height
- Palms facing forward
Step 1 of 5
Press hands straight up overhead
Step 2 of 5
Straighten arms at top
Step 3 of 5
Don't lock elbows hard
Step 4 of 5
Lower slowly to shoulders
Step 5 of 5
Repeat
Breathing
- Breathe out as you press up
- Breathe in as you lower
Form Cues
- Keep core tight
- Don't arch back
- Press straight up
- Control the lowering
Common Mistakes to Avoid
- Arching back
- Pressing too far forward
- Locking elbows hard
- Rushing the movement
Safety Information
Don't arch back. Keep core engaged.
Progressions
Use heavier band or do one arm at a time
Regressions
Use lighter band or widen stance
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.