How to do a Resistance Band Shoulder Press exercise. I love this exercise because I can really focus on squeezing my front shoulder muscles, placing them under constant tension with single technique intent.
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hey guys how’s it going t-rex travel Adam here and this vid we’re going to look at the band shoulder press great one to do but often tricky cuz you can’t get caught up a bit and a bit like sloppy and lost so we’re gonna look at how to do it properly in this video let’s get to it alright so the band shoulder press now before we even use the band I love this one because I can really as I get to this point I can really focus on squeezing my shoulders now what I mean by squeezing my shoulders I mean not just pushing up I mean focusing on contracting my shoulders to then push up so if I’m like this I can go up but if I push like this so I really like focus on squeezing my shoulders and by squeezing them I’m pushing in a little bit even there I can feel my front shoulder which is what we really want the target here I can really feel it engage you know I can really feel it yes my upper chest is as well but as I start moving up my upper chest might stay a bit contracted but it’s my front shoulder muscle that’s starting to take the load through the range of motion and just do it to squeeze your arm as hard as you can and push up and down and you can feel that working this so much we take that same thinking that same principle in two shoulder presses it’s not just moving it’s not just pushing up and down we’re really going to focus on trying just to engage now a little tip that helps you do that is just to bring your arms forward a little bit as you pushing up and what I like to do is kind of just really push back a bit contract my shoulder blades back and push up like this some slightly if I go side on you can see I’m slightly slightly leaning back just a little bit if I stay too far this way not push up the band kind of gets caught and you’re kind of like you get a bit stuck so in practice I’m looking at it like this oh yeah I’ve got very strong a powerful shoulders so I keep it quite might keep my feet together so there’s quite a bit of loose tension there if you’re quite a strong guy strong girl you’ve got good power put your feet more and that’s going to create more tension bringing it up so what I like to do you get them starting position I’m gonna lurk it about here and I like to then just feel you either side quite sort of the same tension obviously you know you can’t measure it exactly but you can kind of feel the forms tight and ones not and I like to make sure that my hands a sort of right just in front of my shoulders and I’m leaning back a little bit I’ve got a little bend in my knee and as I’m pushing up so right now I’m quite relaxed but now I’m engaging and I’ve squeezed my shoulders and then I’m going to explode up and I’m keeping the band behind my elbows here tucked if you let it go in front you’re going to kind of like get it stuck and do this and flop around so keep it behind your shoulders yeah and push up now as I am pushing up and I’m starting here what I’m also going to do to isolate their shoulder muscles even more I’m going to slightly push out like this so as I go up I go one and then I come down four one two three four and I’m constantly pushing out as I then push up and I’m pushing out one two three four and explode up and I push down too you’ll notice how I’m not pausing at the top or the bottom I’m constantly just keeping attention in my shoulders everyone down two three four and at first it’s easy three four exploder and you can see I’m starting to fail quite a bit now and I can’t even get the top so it’s just do a few pumps ah and that is so much so much harder I can even just do it now instead of just doing this yeah we can do these all day long because there’s no intention and I can feel my back coming in my chest them all over the place we want to isolate them you want to focus on the muscle we’re trying to work we don’t incorporate lots of different muscles we want to isolate so isolate by thinking right I’m just going to squeeze my shoulders I’m going to explode up as an explode milk I’m pushing out a little bit because that’s going to keep my shoulders confident and I’m coming back down and I’m still pushing out like this not too hard just even a little bit of put tension pushing out and I’m exploding out and my hands if you see it side on I’m trying to always keep them a bit in front of me always is the bit in front of me so it’s not going back like this too much and I’m squeezing it and I’m pushing up I’m coming down four one two three four I’m pushing up and I’m down four one two three four now why do we not stay at the top like this because I can stand like this forever not forever but for a long time why cost all that all that all the load is now transferred through my shoulder into the joint and joints are strong they can handle load for ages you know that’s why when you see Olympic athletes and they get that heavy load up and they lock it out they’re locked out see the Giants now if i push this band slightly in front of me and I push out look how my arms are shaking why my arms shaking because because just with that slight push out all the load is now on my shoulder muscles yeah it’s not on my joints which is here where the energy the load transfers directly down me out here my muscles are having to work my front shoulders so that’s why we keep trying to push out and that’s why we keep attention on the outside as we’re coming down and pushing up because it keeps it constantly on the shoulder if you just push straight up with a band you can even do it with that van push straight up and the load you can feel it just relaxes push up like that and you can feel it doesn’t relax you can even more you can even work the shoulders just by keeping it out like that because all the tension is kept on the front shoulder there same principle applies to whether we use in what balls yeah if you push the water bottles up and you come together all that load now all that tension is lost in this front shoulder cuz it’s gone transferred you push the water bottles up and you keep them slightly outwards it’s going to stay there however we using the band above so that is how you do your shoulder press it just takes a little bit of practice to get used to these if you can do any more than 10 to 12 to 15 if you do more of them out how do I give you not performing it correctly and you’re not isolating the shoulder press yes you can press all day up and down with this two up to 40 50 reps if you isolate and really focus on the muscle you want the target the front shoulders to wear it down you’re not going to be able to because it really destroys you especially that for second down negative 2 then exploder however of course that’s dependent and what the plan calls for maybe it calls for two seconds and two seconds it depends on the program I’ve learned you follow them I hope you find that useful I’m not kidding I’m sweating any questions comment please leave them below and I’ll get back to you as soon as I can thanks very much for watching