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Exercise Library / Band Chest Press

Band Chest Press

A band chest press pushes against stretchy resistance to build your chest, shoulders and the back of your arms.

Strength Training

What this exercise does

A band chest press pushes against stretchy resistance to build your chest, shoulders and the back of your arms. The band gets harder the further you push, which is easy on the joints at the start of the move.

At a glance

Body part
Chest, Arms, Shoulders
Muscles worked
Chest, Triceps
Experience
Beginner

How to do it

  1. Loop a resistance band around your upper back, under your armpits, and hold an end in each hand. Or anchor it behind you at chest height.
  2. Stand with your feet hip-width apart, one foot slightly forward for balance.
  3. Start with your hands beside your chest, elbows bent.
  4. Press both hands straight forward until your arms are nearly straight.
  5. Bring them back slowly, keeping the band under control. Do 10 to 12 reps.

Common mistakes

  • Letting the band snap back instead of controlling the return.
  • Shrugging the shoulders up toward the ears.
  • Using a band so tight that the press becomes a jerk.

Make it easier or harder

Make it easier

Use a lighter band, or press with one arm at a time.

Make it harder

Use a thicker band, step further forward, or pause for two seconds at full reach.

Keep it safe

Check the band for nicks or tears before each use, and anchor it where it cannot slip. A damaged band can snap.

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