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December 1, 2023

Shoulder Exercise: Head Press With Bands

resistance band head press shoulder and triceps Exercise Example VideoPrimary Muscle


Secondary Muscles


Equipment Needed

2 Resistance Bands, Power Rack, Barbell, Incline Bench

Mechanics Type


Proper Exercise Technique

To perform head press with bands, you'll need access to a squat rack, barbell, an adjustable incline bench and 2 bands. First set up the squat rack as though you were going to do incline barbell bench in it. Drag the bench into the squat rack and set the bench to an almost upright position. If your bench doesn't go straight upright a 75 degree angle will be fine. Sit down on the bench and take notice of where the safety pins should go. You want the safety pins to be at the level of where the top of your head would be if you were sitting down. Place the safety pins at head level and lay the bar on the pins.

Take a seat down on the bench again and the bar should be just slightly above your head. This is the perfect position for this exercise. Now take two heavy dumbbells and place on either side of the squat rack on the outside. Take two bands and choke them off on each dumbbell and run them up onto the barbell. You should probably start off with mini bands and move up from there with added plate weight on the barbell. Take a seat and grab the barbell with a shoulder width grip and press the barbell straight up and overhead. Also keep your elbows all the way out to maximize the use of your side deltoids.

Think of this exercise as a deadlift for your shoulders. You are starting for a stopped unloaded position and pressing the weight directly over head and back. The added resistance from the bands will take some of the stress off of the wrists and will overload the top of the overhead press movement which is usually where most people fail on the last reps of a overhead press exercise.

Head Press With Bands Shoulder Exercise - Start Position

resistance band head press video exercise

Head Press With Bands Shoulder Exercise - Finish Position

resistance band head press shoulder exercise

Head Press With Bands Shoulder Exercise Video


Head Press With Bands Shoulder Exercise Video Free Example



Return to the Exercise Database - Exercise Video Guide

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