‹ All Resistance Band Chest Exercises
Resistance Band Double Point Chest Press
The Resistance Band Double Point Chest Press is a Chest Press with a second set of bands attached above the elbows, and it works the Middle and Upper Chest. Loading the upper arm as well as the hands keeps the Chest doing most of the work even if your grip tightens.
- 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, 2 ankle straps, Second set of resistance band(s)
Set Up
- Anchor:
- Secure both sets of band(s) with the door anchor at knee height.
- Bands:
- Clip a handle to each end of the first band(s). Wear an ankle strap on each arm just above the elbow and clip the second band(s) to those straps.
- Body Position:
- Hold a handle from the first band in each hand and stand with your back to the door, 3 to 4 feet away. 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.
Questions About The Double Point Chest Press
What muscles does the Resistance Band Double Point Chest Press work?
The Resistance Band Double Point Chest Press works the Chest (Pectoralis Major), especially the middle and upper fibers, with the Front Shoulders and Triceps assisting.
Why attach bands above the elbow in the Double Point Chest Press?
In the Resistance Band Double Point Chest Press, the bands above the elbow load the upper arm directly, so the Chest has to work even when a tight grip would otherwise let the Arms take over.