How to perform Band Behind The Neck Press with proper form

Equipment Needed

  • Resistance band

Setup

  1. Anchor the Band: Secure the resistance band at a low point behind you, ensuring it won't move.
  2. Grip the Band: Stand facing away from the anchor point, holding the band with both hands, shoulder-width apart.

Starting Position

  1. Elbows Bent: Raise your arms, bending your elbows at about a 90-degree angle so the band rests across your upper back and shoulders.
  2. Feet Shoulder-width: Stand up straight with your feet shoulder-width apart.

Execution

  1. Press Up: Press the band overhead until your arms are fully extended.
  2. Control Descent: Lower the band back to the starting position with control, keeping your elbows slightly below shoulder height.

Key Points

  • Engage Core: Keep your core engaged to maintain stability.
  • Avoid Leaning: Do not lean forward or arch your back; stay upright throughout the movement.
  • Breath: Exhale while pressing up and inhale while lowering.

Safety Tips

  • Ensure the band is secure and of appropriate resistance to avoid injury.
  • Avoid excessive strain on the shoulders; if discomfort occurs, stop the exercise.