Cable or Band Push Press This exercise encourages efficient scapular upward rotation and engages anterior (front) shoulder stabilizers—both key to preventing shoulder injuries. Landmine Press is safer and more functional than pressing directly overhead. (Read details about overhead pressing under exercise description Half Kneeling Bottoms-Up Kettlebell Press). Cable or Band Push Press also allow for free, unhindered movement at elbow, wrist, and shoulder joints, which results in healthy, stable joints—and is safer than relying on barbells and machines. Form and scapular movement are crucial to Cable and Band Push Press.
- Adjust a cable a few inches above ankle level or attach a band to an anchor a few inches above ankle level.
- Stand facing away from the cable machine or band anchor and grip the band or cable just outside shoulder width.
- Begin with your elbows even with your torso. If using a band step forward enough to keep the band taut (for increased resistance, take another step forward).
- Bend your knees and brace your core as if expecting a punch to the gut.
- Press the band or cable up and away, leaning forward, coming up onto toes, and fully extending arms (without locking elbows) as scapula rotates upward and wraps around ribcage to finish the movement.
- Slowly and with control, return hands to starting position.