Resistance Band Chest Press
A standing press against a resistance band anchored behind you, training the chest with increasing tension toward lockout.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Triceps
- Sets
- 3
- Reps
- 12–20
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Anchor a band at chest height behind you, hold an end in each hand at chest level and step forward into a staggered stance until there is tension.
Brace the core and keep the torso upright.
Press the hands forward until the arms are straight.
Pause briefly and squeeze the chest.
Return the hands to chest level under control.
Breathing: Exhale as you press, inhale as you return.
Coaching tips
Stay tall
Press straight out
Resist the band on the way back
Common mistakes
Letting the band snap the hands back
Leaning forward
Elbows too high
Safety notes
Check the band for nicks and make sure the anchor is secure before each set.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.