Single-Arm Band Overhead Press
A one-arm band press overhead.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Vertical push
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Unilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Stand on the band with the working-side foot and hold the free end at shoulder height.
- Stand tall with the ribs over the pelvis. No anchor is needed.
Do the rep
- Press the working hand overhead until the arm is straight.
- Lower to shoulder height under control. Finish the set, then change sides.
What counts as a rep
One rep presses the working hand from shoulder height to a straight arm overhead and returns under control; count each side.
One rep presses the working hand from shoulder height to a straight arm overhead and returns under control; count each side.
Breathing
Exhale through the effort and inhale during the controlled return.
Cues
- Keep the ribs over the pelvis.
- Use a stronger band when the reps get easy.
Common mistakes
Arching the lower back
What you seeThe ribs lift as the hand presses up.
FixUse a lighter band and keep the ribs down.
A stable position keeps the intended movement controlled.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the band shows a tear or slips from its support.
- End the set when you cannot meet the rep standard under control.
General educational content, not individual coaching or medical advice.
Train it in Allena
Allena plans your week around the days you can train, logs every set, and coaches your form from the camera.
Get the app