Alternatives
- Resistance Band Chest Press
- Banded Chest Fly
- Incline Push-Up
Summary
This chest press variation is performed seated with resistance bands anchored behind. It provides a stable base to focus on chest activation and pressing mechanics without balance demands.
Benefits of the Seated Banded Chest Press
- Isolates chest with a supported posture
- Easy to perform at home
- Low strain on shoulders and joints
- Ideal for beginners or rehab settings
- Simple setup and resistance control
Seated Banded Chest Press Muscles Worked
- Primary: Pectorals
- Secondary: Triceps, Anterior Deltoids
Instructions
- Sit on a bench or chair with the band anchored behind you
- Hold the band ends with elbows bent and hands at chest level
- Press the bands forward until arms are extended
- Pause, then return to the starting position slowly
- Keep core engaged and back tall
- Focus on chest contraction
- Repeat for the desired number of reps
Common Mistakes
- Leaning back excessively
- Letting shoulders shrug during press
- Bouncing at the end range
- Not fully extending the arms
- Losing core engagement