Resistance Band Chest Press

Body region

• Chest
• Arms

Muscles

Main

• Pectoralis Major
• Triceps

Helps

• Deltoid

Holds

• Serratus Anterior
• Rectus Abdominis
• External Oblique

Equipment

• Resistance Band

Technique

1. Anchor a band behind you at chest height, or wrap it around your back, and hold a handle or loop in each hand.
2. Step forward into a staggered stance, elbows bent to about 90 degrees beside the ribs.
3. Press both hands forward until the arms are straight and the hands meet in front of the chest.
4. Slowly bend the elbows to return, keeping tension on the band.

Cues

• Keep wrists straight and stacked over the forearms.
• Stand tall with ribs down; do not lean into the band.

Common mistakes

• Shrugging the shoulders up toward the ears.
• Leaning forward to cheat the press.
• Letting the elbows rise above shoulder height.

Alternatives

• Band Bench Press
• Push-Up