Resistance Band Chest Press: How To Do & Tips

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You want to build a strong, defined chest, but you don’t have access to a gym with expensive equipment.

Good news: The band chest press is your secret weapon.

The banded chest press is a popular resistance band chest exercise that primarily targets the chest muscles. As it is a multijoint exercise, it also trains the shoulders and triceps.

Why is the resistance band chest press so important? They are elastic exercise equipment that provides resistance when stretched, similar to a conventional rubber band.

When you stretch a resistance band, it creates variable resistance—meaning the exercise gets harder as you push out. This unique property triggers accommodating resistance, which can lead to better muscle fiber recruitment.

Want to Level Up? Try These Variations:

  • Single-Arm Chest Band Press (great for fixing imbalances)
  • Incline Band Press (targets upper chest)
  • Decline Band Press (emphasizes lower chest)
  • Lying Band Chest Press (mimics traditional bench press)
Use Our Free Calculator To Know Your Calories Requirement To Gain Muscle Mass
Resistance Band Chest Press
Table of Contents

How To Standing Band Chest Press

Standing Band Chest Press
  1. Secure the resistance band at chest height using a sturdy anchor point.
  2. Stand tall, like a pillar, with your feet rooted firmly about shoulder-width apart.
  3. Grasp the band handles with confidence, one in each hand, positioning them right at chest level.
  4. Keep an upright posture, engage your core. Keep your elbows in a controlled path about 45 degrees from your body. This will help protect your shoulders and keep the movement controlled.
  5. Your back should maintain its natural curve – not arched, not rounded. Think of your body as a powerful unit, ready to generate force.
  6. When you exhale, move your hands forward until your arms are fully extended in front of you. Focus on squeezing your chest muscles at the peak of the movement..
  7. Then, with complete control, let the band guide your hands back to the starting position.
  8. Repeat for 8–12 reps

Tips and Form

  • Ensure the band stays at chest height and doesn’t move during your workout. If you’re unsure, test the tension by giving it a few gentle tugs before starting.
  • As you press forward, imagine pushing through thick water. Every inch of movement should be controlled and deliberate.
  • Your elbows track at that magic 45-degree angle – not tucked too tight to your sides, not flaring out wide.
  • Perfect practice makes perfect performance. Start with lighter resistance and build your foundation. It’s about how well you can control and direct the resistance in your chest development.

Band Chest Press Variations

We can also perform this exercise in some variations, like on a bench or while lying on the floor.

Now, let’s talk about these variations and how to perform them correctly.

1. Lying Band Chest Press

When you lie down on your back, your body becomes more stable. This stability isn’t just about comfort – it’s about channelling every ounce of energy directly into your chest muscles.

As you press upward, your shoulder blades move naturally against the floor or bench. This creates a safer environment for your rotator cuff and reduces the risk of impingement.

Lying Band Chest Press

How To Do

  1. Place the elastic under the bench on which you are going to lie. Or lie on your back and place the resistance band under your upper back, preferably underneath your shoulder blades.
  2. Grasp the end of the handles with each hand.
  3. Move your hands upward, fully extending your arms while resisting the tension of the resistance bands.
  4. Then, bend your elbows and lower your hands towards your chest.

2. Standing Incline Chest Press With Band

While flat band presses hit the middle steps, the incline chest press targets those top stairs – your upper chest fibres.

The incline angle allows your shoulder blades to move naturally. This isn’t just comfortable – it’s strategic.

Start with Light bands to create a perfect environment for high-rep, muscle-building work. Heavier bands challenge your strength and power. You can adjust the angle, tension, and tempo to create different training effects.

Standing Incline Chest Press With Band

How To Do

  1. Stand upright and anchor the resistance band below chest level to a secure object. You can adjust the anchor point to change the angle.
  2. Grab the resistance band handle with both hands.
  3. Exhale and press both hands upward. Straighten your arms completely.
  4. Squeeze your chest muscles at the top of the movement. Hold for 1 second.
  5. Inhale and slowly return to the starting position.
  6. Repeat for 10-12 reps.

3. Decline Resistance Band Press

While other presses target the middle and upper regions, the decline press uniquely engages those often-neglected lower chest fibers.

When you position the band above your head and press downward, you create the perfect storm for activating your lower chest.

Your chest fibers fire in a unique sequence, creating a different stimulus than horizontal or upward pressing. Think of it as targeting your chest from a completely new angle – one that many trainers overlook.

Decline Resistance Band Press

How To Do

  1. Stand upright and attach the resistance band to a secure object above chest level.
  2. Stand tall, feet planted firmly at shoulder width. Grasp those band handles with palms facing downward.
  3. As you initiate the press, think about pushing your hands down and slightly forward.
  4. At the bottom of the movement, when your arms reach full extension, create a squeeze. Think about pulling your hands inward, really working those lower chest muscles.
  5. This is where many people miss out. Don’t let the band pull you back up. Control the returns slowly.

Know More Resistance Band Exercises

References

  • Lopes JSS, Machado AF, Micheletti JK, de Almeida AC, Cavina AP, Pastre CM. Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. SAGE Open Med. 2019 Feb 19;7:2050312119831116. doi: 10.1177/2050312119831116. Erratum in: SAGE Open Med. 2020 Sep 9;8:2050312120961220. doi: 10.1177/2050312120961220. PMID: 30815258; PMCID: PMC6383082.
  • Bergquist R, Iversen VM, Mork PJ, Fimland MS. Muscle Activity in Upper-Body Single-Joint Resistance Exercises with Elastic Resistance Bands vs. Free Weights. J Hum Kinet. 2018 Mar 23;61:5-13. doi: 10.1515/hukin-2017-0137. PMID: 29599855; PMCID: PMC5873332.
  • Fang Q, Zhang X, Xia Y, Huang F. Integrating elastic band into physical education classes to enhance strength training. Front Psychol. 2023 Feb 15;14:1037736. doi: 10.3389/fpsyg.2023.1037736. PMID: 36874828; PMCID: PMC9975595.

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