Band Chest Press

Technique

Anchor a resistance band behind you at chest height and hold a handle in each hand. Press your arms forward until they're fully extended in front of your chest. Squeeze your chest at full extension, then return under control to the starting position. Keep a slight forward lean to maintain tension on the band.

Steps

1. Anchor the band securely behind you at chest height
2. Hold a handle in each hand and step forward to create tension
3. Stagger your stance, lean slightly forward, and brace your core
4. Press both handles forward until your arms are fully extended
5. Squeeze your chest without shrugging your shoulders
6. Return the handles under control while maintaining band tension

Common mistakes

• Allowing the elbows to flare excessively
• Arching the lower back as the band tension increases
• Letting the handles snap back toward the chest
• Standing too close to the anchor and losing tension at the start

Variations

• Single-arm band chest press
• Alternating band chest press
• Low-anchor incline band chest press
• High-anchor decline band chest press

FAQ