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Shoulders · Band
Band Seated Neutral Grip Shoulders Press
Band Seated Neutral Grip Shoulders Press is a beginner compound strength exercise that works the delts (shoulders), with the triceps and upper back assisting. It needs a band and a bench. 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 Seated Neutral Grip Shoulders Press
- Sit on a bench with your feet flat on the floor, holding the ends of a resistance band anchored under the bench, with your arms bent, hands at shoulder level, and palms facing each other (neutral grip).
- Press the handles of the band upwards until your arms are fully extended above your head, keeping your palms facing each other.
- Slowly lower your hands back to shoulder level, controlling the resistance band as you lower your arms.
- Repeat the movement for the desired number of repetitions.
Form tips
- Perform the exercise slowly and with control to maximize muscle activation and reduce the risk of injury.
- Use an appropriate resistance band that challenges you without compromising your form.
- Ensure the band is securely anchored under the bench to prevent slipping.
Band Seated Neutral Grip Shoulders Press alternatives
More delts exercises
Band Seated Neutral Grip Shoulders Press FAQ
What muscles does Band Seated Neutral Grip Shoulders Press work?
Band Seated Neutral Grip Shoulders 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 Seated Neutral Grip Shoulders Press?
You need a band and a bench.
How many sets and reps of Band Seated Neutral Grip Shoulders 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 Seated Neutral Grip Shoulders Press good for beginners?
Yes. Band Seated Neutral Grip Shoulders Press is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Band Seated Neutral Grip Shoulders 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 Seated Neutral Grip Shoulders Press?
Other exercises for the delts include Ez Bar Seated Close Grip Shoulder Press, Dumbbell Seated Shoulder Press Parallel Grip, Dumbbell Seated Reverse Close Grip Press and Dumbbell Bench Seated Press.
For developers
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