Resistance Band One Arm Chest Press

The Resistance Band One Arm Chest Press is a single-arm press that works each side of the Chest separately, along with the Core and stabilizer muscles. Training one side at a time helps you find and strengthen a weaker side.

Muscles Worked: Chest (Pectoralis Major) · also Front Shoulders (Anterior Deltoids), Triceps (Triceps Brachii), Core (Stabilizing)
Equipment: Door anchor, Resistance band(s), 1 handle

Man in a staggered stance with his back to a high anchor, elbow bent holding a handle at shoulder level, then pressing it forward. — Start And Finish Positions

Set Up

Anchor:: Secure the band(s) with the door anchor at the top of the door.
Bands:: Clip both ends of the band(s) to one handle and grip it with one hand.
Body Position:: Stand 3 to 4 feet from the door with your back to it, back straight, head straight and chest up. Raise your arm parallel to the floor and to the door behind you, elbow bent to 90 degrees. Stagger your stance with the leg on your non-working side in front.

Movement

Press the handle forward and down until your arm is almost straight and your hand is in front of your chest. Return to the start under control.

Points To Remember

Keep your shoulders square; do not twist them forward or back as you press.

Questions About The One Arm Chest Press

What muscles does the Resistance Band One Arm Chest Press work?

The Resistance Band One Arm Chest Press works the Chest on the working side, with the Front Shoulder and Triceps assisting and the Core working to keep you square.

Why do a One Arm Chest Press instead of a Two Arm Press?

The Resistance Band One Arm Chest Press trains each side on its own, so a stronger side cannot cover for a weaker one, and the Core has to resist rotation.