Build Strong Shoulders with the Band Twisting Overhead Press

The Band Twisting Overhead Press works the deltoids and makes the upper body more flexible. This exercise includes a twisting motion, which helps with coordination and balance. It uses the core, obliques, and upper back to strengthen the entire upper body.

For best results, do the Band Twisting Overhead Press two or three times a week as part of an upper body workout. Start with a band that gives you resistance but lets you keep good form. Increase the resistance as you get stronger. Secure the band under your feet. Start with a lighter band to learn the movement and keep your core tight to protect your lower back. This exercise only needs a resistance band, so anyone can do it. You can do it seated or with lighter bands if needed. Consistent practice will improve posture and movement.

Band Twisting Overhead Press Details

Basic Information
Body Part	Shoulders
Primary Muscles	Delts
Secondary Muscles	Triceps, Upper Back
Equipment	Band
Exercise Characteristics
Exercise Type	Strength
Movement Pattern	Push
Force Type	Concentric
Unilateral/Bilateral	Unilateral
Compound/Isolation	Compound
Bodyweight Exercise	Yes
Training Parameters
Difficulty Level	Intermediate
Target Training Goals	Strength
Suitable Workout Phases	Main workout
Risk Level	Moderate
Weight Category	Bodyweight

Recommended Rep Ranges

Goal	Rep Range
Strength	3-6
Hypertrophy	8-12
Endurance	12-20
Power	3-5
Muscular endurance	15-20
Stability core	8-12
Flexibility mobility	8-12

Similar Exercises

How to Do a Band Twisting Overhead Press

Stand with feet shoulder-width apart. Place a resistance band under your feet. Hold the band with both hands at shoulder height, palms facing forward.

Tighten your core and stand tall.
Press the band overhead and twist your torso to the right, extending your arms fully.
Return to the start slowly, twisting your torso back to the center.
Press the band overhead and twist to the left.

Breathe in as you press the band up and breathe out as you return to the start.

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Common Mistakes

Not tightening your core: This makes you unstable. Keep your core muscles tight during the exercise for a solid base.
Poor posture: Arching your back or leaning too much can strain your lower back. Keep your chest up and shoulders back.
Overextending arms: This can strain your joints. Extend your arms fully without locking your elbows at the top.
Moving too fast: Quick movements can make you lose form and reduce effectiveness. Move slowly and with control.
Skipping the twist: Twisting engages the shoulders and core more. Make sure to twist at the waist for full benefits.

Benefits

Shoulder stability: Strengthens the deltoids and shoulder muscles for better stability.
Core strength: The twisting motion works the core muscles for better stability and strength.
Functional strength: Mimics everyday movements for improved strength in daily activities and sports.
Flexibility: Stretches the shoulders and upper back for better range of motion.
Calorie burn: Combines strength and cardio to help burn calories and manage weight.

Exercise Variations

Pike Push-Ups

Level: Intermediate

Targets: Core Muscles, Deltoids, Pectorals, Serratus Anterior, Triceps, Upper Trapezius, Rhomboids

Equipment: None | Movement: Push | Type: Strength | Force Type: Concentric | Compound
Cable Shoulder Press

Level: Intermediate

Targets: Deltoids, Serratus Anterior, Triceps, Upper Pectorals, Deltoid Anterior, Pectoralis major, Rhomboids, Supraspinatus, Trapezius, Triceps brachii

Equipment: Cable Machine, Adjustable Bench, Cable Handles. | Movement: Push | Type: Strength | Force Type: Concentric | Compound
Z Press

Level: Intermediate

Targets: Core Muscles, Deltoids, Pectoralis major, Trapezius, Triceps brachii, Glutes, Hamstrings, Lower Back, Quadriceps, Serratus Anterior, Upper Pectorals

Equipment: Barbell, Weight Plates, Flat Bench Or Floor Mat, Squat Rack, Lifting Belt, Wrist Wraps | Movement: Push | Type: Strength | Force Type: Concentric | Compound
Jack Press

Level: Intermediate

Targets: Chest, Core, Legs, Shoulders, Triceps, Core Muscles, Deltoids, Serratus Anterior, Trapezius

Equipment: Barbell, Weight Plates, Bench | Movement: Push | Type: Strength | Force Type: Isometric | Isolation
Seated Alternating Dumbbell Front Raise

Level: Intermediate

Targets: Anterior Deltoid, Lateral Deltoid, Serratus Anterior, Trapezius, Upper Pectorals, Core Muscles, Deltoid (Anterior), Pectoralis major

Equipment: Dumbbells, Bench Or Chair | Movement: Push | Type: Strength | Force Type: Concentric | Isolation
Cable Front Raise

Level: Intermediate

Targets: Anterior Deltoid, Lateral Deltoid, Serratus Anterior, Trapezius, Upper Pectorals, Deltoid (Lateral), Pectoralis major, Rhomboids

Equipment: Cable Machine, Adjustable Cable Pulley, Handle Attachment | Movement: Push | Type: Strength | Force Type: Concentric | Isolation
Seated Barbell Overhead Press

Level: Intermediate

Targets: Deltoids, Pectoralis major, Serratus Anterior, Trapezius, Triceps brachii, Rotator Cuff Muscles

Equipment: Barbell, Weight Plates, Adjustable Bench Or Squat Rack, Weightlifting Belt, Wrist Wraps, Lifting Shoes. | Movement: Push | Type: Strength | Force Type: Concentric | Compound
Overhead Press

Level: Intermediate

Targets: Deltoids, Pectoralis major, Serratus Anterior, Trapezius, Triceps brachii, Rhomboids, Upper Trapezius

Equipment: Barbell, Weight Plates, Adjustable Bench, Squat Rack, Resistance Bands, Dumbbells | Movement: Push | Type: Strength | Force Type: Concentric | Compound
Dumbbell Front Raise

Level: Intermediate

Targets: Anterior Deltoids, Deltoids, Trapezius, Upper Pectorals, Core Muscles, Deltoid (Anterior), Deltoid (Lateral), Pectoralis Major (Clavicular Head), Serratus Anterior, Supraspinatus

Equipment: Dumbbells | Movement: Push | Type: Strength | Force Type: Concentric | Isolation
Plate Front Raise

Level: Intermediate

Targets: Core Muscles, Deltoids, Serratus Anterior, Supraspinatus, Trapezius, Anterior Deltoid, Lateral Deltoid, Upper Pectorals

Equipment: Dumbbells, Weight Plates, Resistance Bands, Cable Machine, Barbell. | Movement: Push | Type: Strength | Force Type: Concentric | Isolation

Alternative Exercises

Cable External Shoulder Rotation

Level: Beginner

Targets: Deltoid (Posterior), Infraspinatus, Rotator Cuff Muscles, Supraspinatus, Teres Minor, Deltoid (Posterior Fibers), Rhomboids, Trapezius (Lower Fibers)

Equipment: Cable Machine, Handle Attachment, Resistance Cable | Movement: Pull | Type: Strength | Force Type: Isometric | Isolation
Dumbbell Cuban Rotation

Level: Intermediate

Targets: Deltoids, Infraspinatus, Rotator Cuff Muscles, Subscapularis, Supraspinatus, Teres Minor, Rhomboids, Serratus Anterior, Trapezius

Equipment: Dumbbells, Exercise Mat | Movement: Rotation | Type: Strength | Force Type: Isometric | Isolation
Dumbbell Lateral Raises

Level: Beginner

Targets: Deltoids, Serratus Anterior, Supraspinatus, Trapezius, Deltoid (Anterior), Rhomboids

Equipment: Dumbbells | Movement: Unknown | Type: Strength | Force Type: Isotonic | Isolation
Barbell Rear Delt Raise

Level: Intermediate

Targets: Deltoids, Infraspinatus, Rhomboids, Teres Minor, Trapezius, Levator Scapulae, Supraspinatus

Equipment: Barbell, Weight Plates, Bench Or Incline Bench, Weightlifting Gloves | Movement: Pull | Type: Strength | Force Type: Concentric | Isolation
Lying One-Arm Rear Lateral Raise

Level: Intermediate

Targets: Deltoids, Infraspinatus, Rhomboids, Teres Minor, Trapezius, Deltoid (Posterior)

Equipment: Dumbbell, Exercise Mat | Movement: Pull | Type: Strength | Force Type: Concentric | Isolation
Cable Y Raise

Level: Intermediate

Targets: Deltoids, Rhomboids, Serratus Anterior, Supraspinatus, Trapezius, Infraspinatus, Teres Minor

Equipment: Cable Machine, Cable Handles | Movement: Pull | Type: Strength | Force Type: Concentric | Isolation
Dumbbell Bent-Over Lateral Raise

Level: Intermediate

Targets: Deltoids, Infraspinatus, Rhomboids, Teres Minor, Trapezius, Biceps brachii, Erector Spinae, Posterior Deltoid

Equipment: Dumbbells, Flat Surface Or Bench. | Movement: Pull | Type: Strength | Force Type: Isotonic | Isolation
Bent-Over Dumbbell Lateral Raise

Level: Intermediate

Targets: Deltoids, Infraspinatus, Rhomboids, Supraspinatus, Trapezius, Deltoid (Posterior), Teres Minor

Equipment: Dumbbells, Weight Bench Or Sturdy Surface | Movement: Pull | Type: Strength | Force Type: Concentric | Isolation
Face Pull

Level: Intermediate

Targets: Infraspinatus, Rear deltoids, Rhomboids, Teres Minor, Trapezius, Biceps brachii, Posterior Deltoid

Equipment: Cable Machine, Resistance Bands, Rope Attachment. | Movement: Pull | Type: Strength | Force Type: Concentric | Isolation
Cable Rear Delt Fly

Level: Intermediate

Targets: Deltoids, Infraspinatus, Rhomboids, Teres Minor, Trapezius, Core Muscles, Posterior Deltoid

Equipment: Cable Machine, Adjustable Pulley, Cable Handle Attachment | Movement: Pull | Type: Strength | Force Type: Isotonic | Unknown

Safety Tips

Warm up before doing the Band Twisting Overhead Press. Warm-ups increase blood flow to muscles and improve flexibility. Focus on dynamic stretches for your shoulders, core, and hips to prevent injury. Make sure to warm up your whole body before twisting.

Use the right resistance band. Bands that are too tight can strain your shoulders and wrists. Bands that are too loose won’t engage your muscles enough. Test the band’s stretch before starting to find the right resistance. Make sure the band is secure under your feet to prevent slipping.

Keep good form during the Band Twisting Overhead Press. Keep your core tight and posture upright. Avoid arching your back, as this can cause strain. Stop if you feel pain in your shoulders or back and check your technique. Adjust the movement or use less resistance if needed. It is better to do fewer reps correctly than to risk injury.

If you have any questions or need further clarification about this article, please leave a comment below, and Ash will get back to you as soon as possible.