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Band Push Press

AdvancedStrengthTier T4

Stand on a looped resistance band holding the handles at shoulder height. Dip with soft knees, then extend the legs quickly to drive the handles overhead.

Targets: Shoulder
Muscles: Deltoids, Triceps

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

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand on the centre of the band holding one handle in each hand at shoulder height.
  • Set the knees soft and the chest lifted before the dip.
  1. She stands on the centre of the looped band, holding one handle in each hand at shoulder height, knees soft, chest lifted.

    Step 1 of 5

    Stand on the band holding the handles at shoulder height with a soft slight bend in the knees.

  2. She has dipped into a soft shallow knee bend, handles still at shoulder height, chest lifted, ready to drive.

    Step 2 of 5

    Hold the soft slight knee bend to load the drive.

  3. She is extending her legs explosively, the force carrying the band handles up past her shoulders toward overhead, feet still planted.

    Step 3 of 5

    Extend the legs explosively as if going to jump and use that force to push the handles overhead.

  4. She stands tall with the band handles locked out directly overhead, arms extended, band taut from her feet to her hands.

    Step 4 of 5

    Finish with the handles pressed above the head and the body tall.

  5. She stands on the centre of the looped band, holding one handle in each hand at shoulder height, knees soft, chest lifted.

    Step 5 of 5

    Stand on the band holding the handles at shoulder height with a soft slight bend in the knees.

Safety Information

Keep the chest lifted and push through the midfoot and heel. Keep the knees tracking in line with the toes through the drive. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.