# Seated Neutral Grip Resistance Band Shoulder Press

A seated overhead press with a resistance band and palms facing each other, targeting the front delts and triceps. The back support keeps your torso still so the shoulders do the work.

- Beginner · Compound
- Equipment: Resistance bands, Adjustable bench
- HD video: https://media.seto.fit/exercises/band-seated-neutral-grip-shoulders-press/video/female.mp4
- HTML: https://seto.fit/exercises/seated-neutral-grip-resistance-band-shoulder-press/

## Muscles worked

- Front delts: 9/10
- Triceps: 6/10
- Side delts: 5/10
- Traps: 4/10
- Serratus anterior: 3/10

## How to do the Seated Neutral Grip Resistance Band Shoulder Press

1. Sit tall with back support, the band anchored low behind the bench.
2. Hold the handles at ear height, palms facing each other.
3. Press the handles straight up until your arms are fully extended overhead.
4. Slowly lower the handles back to ear height with control.

### Full technique — 7 steps

1. Anchor the middle of the band low behind the bench and hold one handle in each hand.
2. Sit tall on a bench with back support and plant both feet firmly on the floor.
3. Bring the handles to ear height with palms facing each other and forearms vertical.
4. Tighten your stomach and keep your ribs in line with your pelvis without leaning back into a big arch.
5. Press the handles upward until your arms are extended overhead.
6. Keep your palms facing each other throughout the press.
7. Lower the handles back to ear height along the same path under band tension.

## Common mistakes

- Starting with slack in band
- Leaning back into an incline press
- Shrugging shoulders during press
- Stopping short of full overhead extension
- Uneven press from side to side

## Form cues

- Keep forearms vertical
- Press straight overhead
- Keep ribs down
- Palms face each other
- Press without shrugging

## How much to do

- **Strength**: 3–4 sets of 6–10 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (best fit): 2–3 sets of 15–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Alternating Neutral Grip Dumbbell Shoulder Press](https://seto.fit/exercises/alternating-neutral-grip-dumbbell-shoulder-press/), [Half Kneeling Dumbbell Shoulder Press](https://seto.fit/exercises/half-kneeling-dumbbell-shoulder-press/)
- **Barbell**: [Barbell Z Press](https://seto.fit/exercises/barbell-z-press/), [Seated Barbell Overhead Press](https://seto.fit/exercises/seated-barbell-overhead-press/)
- **Weight plates**: [Plate Overhead Press](https://seto.fit/exercises/plate-overhead-press/), [Plate Curl to Press](https://seto.fit/exercises/plate-curl-to-press/)
- **Machine**: [Single Arm Machine Shoulder Press](https://seto.fit/exercises/single-arm-machine-shoulder-press/), [Machine Shoulder Press](https://seto.fit/exercises/machine-shoulder-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Seated Neutral Grip Resistance Band Shoulder Press — Beginner**
- Harder: [Dumbbell Shoulder Press](https://seto.fit/exercises/dumbbell-shoulder-press/) — Beginner
- Harder: [Resistance Band Lateral Raise to Shoulder Press](https://seto.fit/exercises/resistance-band-lateral-raise-to-shoulder-press/) — Intermediate

## Quick answers

### What muscles does the Seated Neutral Grip Resistance Band Shoulder Press work?

Primary: Front delts 9/10. Also works: Triceps 6/10, Side delts 5/10, Traps 4/10, Serratus anterior 3/10.

### When should I do the Seated Neutral Grip Resistance Band Shoulder Press in a workout?

Accessory. Goes after the main lifts. ≈ 7 min with rest.

### How many sets and reps of the Seated Neutral Grip Resistance Band Shoulder Press?

Strength: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Seated Neutral Grip Resistance Band Shoulder Press?

Dumbbells: Alternating Neutral Grip Dumbbell Shoulder Press, Half Kneeling Dumbbell Shoulder Press. Barbell: Barbell Z Press, Seated Barbell Overhead Press. Weight plates: Plate Overhead Press, Plate Curl to Press. Machine: Single Arm Machine Shoulder Press, Machine Shoulder Press.

### What is a harder version of the Seated Neutral Grip Resistance Band Shoulder Press?

Dumbbell Shoulder Press (Beginner), Resistance Band Lateral Raise to Shoulder Press (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/