Long Sitting Overhead Press With Pull Apart – Band

  • HOW: Start in a long sitting position with a band wrapped under your feet, hold the band in each hand. Begin the exercise by keeping the rest of your body still and positioning the band behind your head and neck with your palms facing forward and knuckles facing the ceiling, then perform an overhead press. Then, while maintaining this overhead position, pull the band apart by bringing your hands out - down and laterally until your arms are lined up with your torso at shoulder height. Return to the overhead press position, then return to starting position and repeat.
  • FEEL: This should feel like an upper body workout, specifically your deltoids, traps, and upper back muscles. You should feel your shoulder blades working a lot with this exercise. You may also feel your abs and lower body working a bit to maintain optimal long sitting posture.
  • COMPENSATION: Do not excessively arch or bend your low back. Keep the rest of your body still as best as you can. Do not use momentum to move the band, also focus on moving slowly, maintaining time under tension. Do not let your elbows excessively bend with the pull down and avoid excessive shrugging. 

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