Resistance Band Chest Press
The Resistance Band Chest Press is a standing press that works the Chest, especially the middle and upper fibers, along with the Front Shoulders and Triceps. With the anchor at knee height behind you, you press the handles forward and up, a movement similar to a Push-Up or Bench Press.
- Muscles Worked
- Chest (Pectoralis Major), Upper Chest (Clavicular Pectoralis Major) · also Front Shoulders (Anterior Deltoids), Triceps (Triceps Brachii)
- Equipment
- Door anchor, Resistance band(s), 2 handles
Set Up
- Anchor:
- Secure the band(s) with the door anchor at knee height.
- Bands:
- Clip a handle to each end of the band(s).
- Body Position:
- Hold a handle in each hand and stand with your back to the door, 3 to 4 feet away, with a staggered stance for balance. Raise your arms so your upper arms are parallel to the floor and to the door behind you, palms facing down. Keep your back straight, head straight and chest up.
Movement
Press the handles forward, up and in until they are about 6 inches apart at eye level. Return to the start under control.
Points To Remember
- Grip the handles lightly so most of the work goes to the Chest muscles.
- Do not let your elbows travel behind your shoulders as you return to the start.
Also in the Resistance Band Bar library: Resistance Band Bar Chest Press ›
Questions About The Chest Press
What muscles does the Resistance Band Chest Press work?
The Resistance Band Chest Press works the Chest (Pectoralis Major), with emphasis on the middle and upper fibers, plus the Front Shoulders and Triceps.
Why anchor the bands at knee height for the Chest Press?
Anchoring at knee height for the Resistance Band Chest Press lets you press up and in at an angle that targets the Upper Chest, and it keeps the bands lower so they do not rub against your arms.