To perform the overhead press, place your feet shoulder width apart and stand over the center of the tube band. While holding both handles, place your hands at shoulder height with your palms facing each other. Now, from this position, push your arms up toward the sky and rotate your palms forwards as you reach the top of your rep. Control the weight by slowly returning to the rest position. Now, repeat this 8-10 times.
For this exercise, you’re going to once again stand in the center of the band, feet shoulder width apart, holding both handles with your palms facing inward. This time, however, leave your hands at your sides. Now, do not lock your elbow, but take your left arm and raise it out in front of you to about shoulder height. Once again, control the weight by slowly returning to the resting position. Repeat 8-12 times and then switch arms, and do it all over again. This will target the front of the shoulders.
Where do you think we’ll stand for this one? That’s right, same as before. Center of the band, feet shoulder width apart, grab both handles at your side, palms facing in. Without locking your elbow, bring both arms out to your side to about shoulder height. Control that weight by slowly returning to a resting position. Do about 8-10 reps for solid results. This targets the lateral deltoids.
Once again, you’ll be standing in the center of the band, feet shoulder width apart, hold both handles with your palms facing each other but put them in front of your thighs this time. Now, pull the band directly up the front of your body to shoulder height with the point of your elbow above your head. Your arms should be forming an upside-down “V”. Keep control of that weight and slowly return to the resting position. You should repeat this for 10-12 rows. This workout can provide monster traps.
Bent-Over Rear Delt Fly
This workout can blast the entire shoulder, but specifically targets the rear deltoids. For this workout, you’ll sit on the edge of a seat and put your feet over the center of the band once again. Now, make an “X” with the band at your knees and grip the handles so that your palms are facing one another. Lean forward with your back straight and raise your arms out to your sides until the band is at about shoulder height. Be sure you control that weight and return slowly to the resting position. Perform 10-12 reps of this workout to shred those rear delts.