Resistance Band Standing Chest Press

Muscles worked

Setup

1. Secure a resistance band to a sturdy anchor point at chest height.
2. Face away from the anchor and grasp the handles with an overhand grip, palms facing down.
3. Step forward into a staggered stance (one foot forward) to create initial tension in the band.
4. Position your hands at the sides of your chest with elbows bent at roughly 90 degrees.

How to do it

1. Exhale as you press the handles forward until your arms are fully extended in front of your chest.
2. Contract your pectorals hard at the top of the movement, ensuring your hands stay at chest level.
3. Inhale as you slowly return to the starting position, controlling the band's resistance to prevent it from snapping back.
4. Maintain a controlled 2-1-2 tempo: two seconds out, a one-second squeeze, and two seconds back.

Form checklist

• Keep your core braced and spine neutral to prevent the band from pulling your torso backward.
• Ensure your shoulders remain pinned down and back, avoiding any shrugging toward the ears.
• Keep your wrists straight and aligned with your forearms throughout the press.
• Maintain a slight bend in the knees and a firm staggered stance for maximum stability.

Pro tips

• Focus on 'squeezing' your biceps toward the center of your chest at full extension to maximize pectoral recruitment.
• Resist the urge to lean forward; staying upright forces your core to work harder to stabilize the movement.

Make it harder

• Step further away from the anchor point to increase the baseline resistance of the band.
• Pause for 3 seconds at full extension to increase time under tension for the chest and triceps.

Frequently asked

What muscles does the resistance band standing chest press work?

The resistance band standing chest press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the resistance band standing chest press?

The resistance band standing chest press uses resistance band.

Is the resistance band standing chest press good for beginners?

The resistance band standing chest press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Air Punches MarchBeginner · calves, pectorals, and quadriceps
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Archer Push-UpAdvanced · pectorals
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps