Superman Shoulder Press with Flat, Circular Band

Flat circular bands are a simple, but amazing tool that provides a very different loading profile than free weights or machines.   One of the best exercises with a flat, circular band is the Superman Shoulder Press.   It provides loading that matches the shoulder’s strength curve in that the more the band is stretched the heavier the load.  During the shoulder press your leverage, and hence your ability to produce force, increases as you get closer and closer to extension.

To do the Superman Press step inside the band with feet shoulder width apart or wider.   The wider your feet the more the band will stretch and the “heavier” the load that will be produced during the press.   So you are literally standing with both feet on the band which then goes up around the feet (it is circular right?).   Then holding the band with both hands at the same time “clean” the band so you are in a position to press it overhead.   The band will go down from the outside of your hands then down to the feet and also across from one hand to another.    Notice that you can adjust your hand position in or out to make it more comfortable and your hands should be holding the band at shoulder level (top of chest).

Keeping the core muscles tight and engaged press the band up AND out as you extend the arms fully overhead.  By pressing out while you press up you create space in the shoulder capsule and prevent impingement.   Many people who feel pain with a dumbbell or bar overhead press find they can get all the benefits of an overhead pressing movement WITHOUT the pain because of this.

To make the exercise more metabolic add in the lower body by doing a squat from the starting position as you hold the band at your chest level and then do a press from the standing position – basically a band thruster providing a full body exercise that really jacks the heart rate.

The other advantage of the Superman Press is that with bands you can safely move at high speed during the concentric phases to work on power – but always pause at the top and lower slowly to get the other benefit of band training – a great eccentric load!

For a good video of the movement click here:   https://resistancebandtraining.com/exercises/shoulders/shoulder-press/