Anchor Overhead Shoulder Press With Resistance Bands

Exercise / Anterior deltoid


Anchor Overhead Shoulder Press With Resistance Bands helps in strengthening your shoulders and it is one of the best exercises you can do to improve the health of your upper body. It’s also one of the most neglected, since many people don’t realize how important it is to strengthen their shoulders. According to a study in the journal Clinical Biomechanics, strengthening your shoulder muscles with your own body weight will strengthen your entire body, increasing your overall strength and improving your stamina. Everyone knows that the Anchor Overhead Shoulder Press, also known as the AOHP, is the single best exercise to be included in any weight loss program. The problem for most people is that they don’t know exactly how to do it. This is why we are here to help. We have put together basic instructions and demonstrated the most effective way to perform the AOHP. This is a very popular exercise that you can do at home.


How to perform the exercise


  • Anchor: Attach the anchor to the door at the bottom.
  • Bands: Attach each end of the band to a handle.

Body Position:

  • Grasp a handle in each hand and stand near to the door with your back to it.
  • Bring your arms up to goal post position with the bands in front of them and palms towards the door.
  • Your upper arms should be parallel to the floor, and your forearms should be perpendicular.
  • Maintain a straight back, a level head, and a straight chest.


  • Raise your hands over your head until your arms are nearly completely straight.
  • Return to your original position.
  • while using heavier bands use push press by bending knees little bit along with hip.
  • Repeat.

Exercise Tips

  • Grip the handles lightly as you press your hands up.
  • Bend knees and hip while push pressing to take the advantage of kinetic chain.

Exercise Benefits

If the standard Resistance Bands Shoulder Press isn’t your thing, the Anchor Overhead Shoulder Press With Resistance Bands is a must-try. The bands are anchored to the bottom of the door, giving them more space for stretching. One of the best compound movement to develop strong shoulders. It is an unilateral movement. This exercise involves Shoulder vertical abduction, Elbow extension, Knee extension and Hip extension. It puts your body in a natural upright position.