Band Chest Press
Facing away from a band anchored behind you at chest height, press the handles straight forward. It trains the chest, front delts and triceps, with the most resistance at full lockout. Choose it as a home press when push-ups are too hard, or to add pressing volume without a bench.
Updated
Primary muscles: Chest. Supporting muscles: Triceps, Front Delts. Equipment: Resistance band.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Anchor the band behind you at chest height on a sturdy post, or with a door anchor in a door that opens away from you, and lock it.
- Face away from the anchor in a short split stance and grip one end in each hand beside the chest.
- Step forward until the band is tight with the upper arms about 45 degrees out from the body.
- Brace the core and lean slightly forward from the ankles.
- Press both hands straight forward until the elbows lock out.
- Return under control until the hands are back beside the chest.
Watch for
- Elbows flaring straight out to the sides.
- Letting the band pull the elbows behind the body on the way back.
- Arching the lower back as the band pulls you back.
Breathing
Exhale as you press forward, inhale as you return.
Tip
No anchor? Wrap the band across your upper back under the armpits and press the same way.
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