Resistance Band Seated Shoulder Press Na Pababa

deltsshouldersresistance band

Matutunan kung paano gawin ang Resistance Band Seated Shoulder Press Na Pababa nang may tamang form at technique. Ang resistance band exercise na ito ay pangunahing nagta-target sa iyong Delts, na may secondary emphasis sa Triceps, Upper Back.

Paano Gawin ang Resistance Band Seated Shoulder Press Na Pababa

Sundin ang mga hakbang na ito para maisagawa ang Resistance Band Seated Shoulder Press Na Pababa nang may tamang form:

  1. 1Umupo sa upuan o bench na tuwid ang likod at patag ang mga paa sa sahig.
  2. 2Hawakan ang resistance band nang dalawang kamay, ang mga palad ay nakaharap pasulong, at itaas ito sa antas ng balikat.
  3. 3I-press ang band pataas, buo ang pagkakaigting ng mga braso.
  4. 4Sandaling huminto sa itaas, pagkatapos ay dahan-dahang ibaba ang band pabalik sa antas ng balikat. Bigyang-diin ang kontrol na pababa.
  5. 5Ulitin sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Resistance Band Seated Shoulder Press Na Pababa

Primary

delts

Secondary

tricepsupper back

Exercise Details

Equipment
resistance band
Body Part
shoulders
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).

Sets & Reps by Goal

Strength

Sets
3–5
Reps
3–6
Rest
2–3 min

Progressive overload is key — add weight when you can complete all reps with solid form.

Hypertrophy

Sets
3–4
Reps
8–15
Rest
60–90 s

Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.

Endurance

Sets
2–3
Reps
15–25
Rest
30–60 s

High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.

Which Workout Splits Include Resistance Band Seated Shoulder Press Na Pababa?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Shoulder Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Resistance Band Seated Shoulder Press Na Pababa?

Ang Resistance Band Seated Shoulder Press Na Pababa ay pangunahing nagta-target sa iyong Delts. Ang mga secondary muscles na ginagamit ay kabilang ang Triceps, Upper Back. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong shoulders.

Anong equipment ang kailangan ko para sa Resistance Band Seated Shoulder Press Na Pababa?

Ang Resistance Band Seated Shoulder Press Na Pababa ay nangangailangan ng resistance band. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Resistance Band Seated Shoulder Press Na Pababa nang may tamang form?

Simulan sa pamamagitan ng Umupo sa upuan o bench na tuwid ang likod at patag ang mga paa sa sahig. Hawakan ang resistance band nang dalawang kamay, ang mga palad ay nakaharap pasulong, at itaas ito sa antas ng balikat. I-press ang band pataas, buo ang pagkakaigting ng mga braso. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Resistance Band Seated Shoulder Press Na Pababa?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).

What are the best sets and reps for the Resistance Band Seated Shoulder Press Na Pababa?

It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.

Which workout splits is the Resistance Band Seated Shoulder Press Na Pababa best for?

The Resistance Band Seated Shoulder Press Na Pababa fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Shoulder Day). It is classified as a push, upper movement.

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