Alternatives
- Seated Chest Press with Bands
- Banded Chest Fly
- Push-Up (Full)
Summary
The resistance band chest press mimics a dumbbell or cable chest press and can be performed standing or lying down. It’s an effective way to train the chest using only a band and body positioning.
Benefits of the Resistance Band Chest Press
- Builds pressing strength and chest definition
- Joint-friendly and adjustable resistance
- Can be done seated, standing, or supine
- Great for at-home or travel workouts
- Engages stabiliser muscles
Resistance Band Chest Press Muscles Worked
- Primary: Pectorals
- Secondary: Triceps, Anterior Deltoids
Instructions
- Anchor the resistance band behind you at chest height
- Hold the band ends or handles and step forward into a staggered stance
- Start with elbows bent and hands at chest level
- Press both arms forward until fully extended
- Pause briefly, then return slowly to the start
- Keep core braced and avoid leaning back
- Repeat for the desired number of reps
Common Mistakes
- Allowing elbows to drop too low
- Letting the band snap back without control
- Leaning back or arching the lower back
- Failing to lock out at the top
- Losing core stability