Chest
Band Chest Press
The Band Chest Press is a strength exercise with a resistance band for your chest. Share of the load in the Zulta muscle model: mid chest 34%, front delts 14% and lower chest 12%.
How to do it
- Anchor a resistance band at chest height behind you and hold one end in each hand.
- Step forward until the band is taut, take a split stance and bring your hands to the sides of your chest.
- Brace your midsection and keep your shoulder blades set back.
- Press both hands forward until the arms are straight in front of your chest.
- Return slowly until the hands are back beside the chest.
Tips
- Stand far enough forward that the band still pulls at the start of each rep.
- Keep the wrists straight over the elbows as you press.
Common mistakes
- Leaning the torso forward instead of pressing with the arms.
- Letting the band snap the hands back.
- Shrugging the shoulders up at the end of the press.
Muscles worked by the Band Chest Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Band Chest Press alternatives
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Band Chest Press work?
Mainly the mid chest and lower chest. The front delts, upper chest, triceps (lateral head) and triceps (medial head) assist.
Is the Band Chest Press good for beginners?
Yes. The Band Chest Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Band Chest Press?
For example the Bench Press, Cable Chest Press and Floor Press. They train mostly the same muscles, some with different equipment.
How do you make the Band Chest Press harder?
Add weight or reps, or move on to the Bench Press and Floor Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
Log your sets in Zulta
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