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Exercise 1012 · REF u4bAmKp

Band Twisting Overhead Press exercise animation

Band Twisting Overhead Press

Category
Shoulders
Equipment
Band
Target
Delts

The band twisting overhead press layers rotation into a vertical press, working the shoulders, triceps, and obliques together rather than isolating just the delts like a straight press does. It's a more athletic pattern that mimics throwing or swinging motions better than a standard press. Keep the twist controlled and generated by the hips and core, not just the arm.

How to Do the Band Twisting Overhead Press

  1. Stand with your feet shoulder-width apart and place the band under your feet.
  2. Hold the band handles at shoulder height with your palms facing forward.
  3. Engage your core and press the band overhead, fully extending your arms.
  4. As you press, twist your torso to one side, keeping your hips stable.
  5. Pause for a moment at the top, then return to the starting position.
  6. Repeat the press and twist on the opposite side.
  7. Continue alternating sides for the desired number of repetitions.

Muscles Worked

The Band Twisting Overhead Press primarily targets the Delts, with Triceps as the primary synergist muscle group, along with the Upper Back.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Y-Raise Band Y-Raise Band · Delts

More Delts Exercises

Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts Barbell Seated Bradford Rocky Press Barbell Seated Bradford Rocky Press Barbell · Delts

Equipment Alternatives

Don't have band? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts Cable Alternate Shoulder Press Cable Alternate Shoulder Press Cable · Delts

FAQ

What muscles does the Band Twisting Overhead Press work?
The Band Twisting Overhead Press primarily targets the delts, with the triceps and upper back assisting.
What equipment do I need for the Band Twisting Overhead Press?
The Band Twisting Overhead Press is done with a band.
What's a good alternative to the Band Twisting Overhead Press?
If you don't have access to a band, the Left Hook. Boxing targets the same delts using body weight instead.