Chest Press With Flat Bands

Area Targeted: Middle, Upper Chest

Chest Press With Flat Bands is a great exercise to add into your routines for variation with your Chest Exercises. Since you can use lower amounts of tension, it is also a great backup for Push Ups when you lack the strength to do additional reps.

Learn set-up, movements and points to remember below:

Set Up

Anchor: Secure the door anchor at knee height.

Bands: Thread the band(s) through the anchor.

Body Positioning: Grip an end of the band in each hand, and stand 3 to 4 feet away from the door with your back to the door. Position your arms so that they are parallel with the floor, and parallel with the door behind you. Your palms should be facing down. Keep your back straight, head straight and chest up.


Push your hands forward, up and in until they about 6 inches apart. Slowly return back to the starting position. Repeat.

Points To Remember

1. Grip the bands lightly to insure that the majority of the work is handled by the chest muscles.

2. Do not bring your elbows past your shoulders as you bring them back to the starting position.