SETUP: Attach a moderate weight resistance band under the seat of a bench. Sit with your shoulders pinned back, puffing your chest out. Take an overhand-grip on each side of the band at shoulder level.
LIFT: Press each hand straight up and down.
TIP: Spotted the difference between an “X” Press and a Shoulder Press yet? It comes down to my stance at the top of the rep (feet wide, arms wide, hence “X”). You see, when most people perform a Shoulder Press, they bring the band/dumbbells TOGETHER at the top of the rep, directly above their head, but you shouldn’t do this. This allows us to lock our arms, making the rep slightly easier. Instead, by keeping the band/dumbbells a little bit wider and pressing straight up and down, you’ll have constant tension on the middle delts as they work to assist the front delts. You might not be able to press as heavy this way, but that doesn’t matter, because your shoulders are working even harder than normal!