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Shoulders · Band
Band Behind Neck Shoulder Press
Band Behind Neck Shoulder Press is a beginner compound strength exercise that works the delts (shoulders), with the triceps and upper back assisting. It needs a band. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Band
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Anterior Deltoids
Secondary muscles
- Triceps · Triceps Brachii
- Upper Back · Trapezius
How to do Band Behind Neck Shoulder Press
- Stand with your feet shoulder-width apart and place the resistance band under your feet. Hold one handle of the band in each hand and bring them up to shoulder height with the band extending behind your body.
- Press the handles upward until your arms are fully extended overhead.
- Slowly lower the handles back to shoulder height with control, maintaining tension in the band.
- Repeat for the desired number of repetitions.
Form tips
- Ensure the resistance band is securely placed under your feet to avoid slipping.
- Exhale as you press the band overhead and inhale as you lower it back down.
- Perform the exercise slowly and with control to maximize muscle engagement.
Band Behind Neck Shoulder Press alternatives
More delts exercises
Band Behind Neck Shoulder Press FAQ
What muscles does Band Behind Neck Shoulder Press work?
Band Behind Neck Shoulder Press mainly works the delts in the shoulders (Anterior Deltoids). The triceps and upper back work as secondary muscles.
What equipment do you need for Band Behind Neck Shoulder Press?
You need a band.
How many sets and reps of Band Behind Neck Shoulder Press should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Band Behind Neck Shoulder Press good for beginners?
Yes. Band Behind Neck Shoulder Press is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Band Behind Neck Shoulder Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Band Behind Neck Shoulder Press?
Other exercises for the delts include Barbell Behind Neck Push Press, Smith Machine Shoulder Press, Barbell Seated Behind Neck Military Press and Dumbbell Seated Shoulder Press.
For developers
Use Band Behind Neck Shoulder Press in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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