Chest Press (Band)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Secure a resistance band around a sturdy anchor point at chest height, such as a pole, door anchor, or power rack.
   • Stand facing away from the anchor point with one foot slightly in front of the other for stability.
   • Grasp one end of the band in each hand at chest level, with the band running under your arms.
2. Step 2Position Your Body
   • Step forward until you feel moderate tension in the band with your hands at chest level.
   • Keep your feet shoulder-width apart with a slight stagger for balance.
   • Engage your core and maintain a tall, upright posture with your chest lifted.
3. Step 3Start the Press
   • Begin with your elbows bent and hands at chest height, palms facing down or slightly inward.
   • Take a breath in to brace your core before pressing.
   • Ensure your shoulders are pulled back and down away from your ears.
4. Step 4Press Forward
   • Exhale and press both hands forward simultaneously until your arms are fully extended.
   • Focus on squeezing your chest muscles at the end of the movement.
   • Keep your wrists straight and aligned with your forearms throughout the press.
5. Step 5Return to Start
   • Slowly bend your elbows and bring your hands back to chest level, inhaling as you do so.
   • Control the return movement, resisting the pull of the band rather than letting it snap back.
   • Maintain tension in the band throughout the entire range of motion.
6. Step 6Repeat
   • Perform the desired number of repetitions, maintaining steady tempo and controlled form.
   • Focus on feeling the stretch in your chest at the start position and the contraction at full extension.
7. Step 7Finish the Exercise
   • After completing all reps, step backward toward the anchor to release band tension safely.
   • Remove the band from the anchor point and store it properly.