A band chest press is one of the best chest exercises that uses a band or resistance band instead of barbell or dumbbells. You can strengthen your chest at home by doing this.
Why is the resistance band chest press so important? Resistance bands are a type of elastic exercise equipment that provides resistance when stretched, similar to a conventional rubber band.
It helps to train your chest as primary muscle and shoulder, triceps as secondary muscle and a bit of your back (if you are performing it in a standing position).
This article will look at how to perform with a resistance band press, the muscles worked, the benefits and variations.
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What Is Band Chest Press
The banded chest press is a popular resistance band exercise that primarily targets the muscles of the chest. It is a multijoint exercise, which means that it works multiple muscle groups at the same time such as shoulders and triceps.
Instead of using dumbbells, barbells, or machines, this exercise uses resistance bands, which are elastic bands that provide resistance when stretched.
The resistance offered by bands increases as the band is stretched. This provides greater resistance at the peak of the movement.
Try Other Variation of Standing Band Press
- Single-Arm Chest Band Press
- Incline Band Press
- Decline Band Press
- Lying Band Chest Press
How To Standing Band Chest Press
- Anchor band at chest height. The band should be at chest level.
- Stand with your feet shoulder-width apart and hold the resistance band in each hand.
- Maintain upright posture, engage core, keep elbows tucked
- Breathe out and press both hands forward until arms straight
- Pause, then slowly return to the starting position.
- Repeat for 8-12 reps
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 properly.
1. Lying Band Chest Press
The lying resistance band press is a low-impact chest exercise, which means they are easy on the joints. It primarily targets the pectoral muscles (chest) but also engages the triceps and the anterior deltoids (front shoulders).
How To Do Lying Band Chest Press
- Lie on your back and place the resistance band under your upper back, preferably underneath your shoulder blades
- Grasp the end of the handles with each hand.
- Start with your hands pointing directly up, your arms fully extended, and the band taut.
- Bend your elbows out to the sides and lower your hands toward your chest, stretching the band. Once your upper arms come close, press your hands back up to the starting position.
2. Incline Band Press
The Incline band chest press is a variation of the standard chest press that works the upper chest muscles. This is done by adjusting the anchor point of the resistance band to a lower position and pressing up.
How To Do Incline Band Press
- Stand upright and anchor the resistance band below chest level to a secure object. You can adjust the anchor point to change the angle.
- Grab the resistance band handle with both hands.
- Exhale and press both hands upward. Straighten your arms completely.
- Squeeze your chest muscles at the top of the movement. Hold for 1 second.
- Inhale and slowly return to the starting position.
- Repeat for 10-12 reps.
3. Decline Band Press
The standing decline press is a resistance band chest exercise that uses a downward pressing motion to emphasize the lower chest.
How To Do Decline Band Press
- Stand upright and attach the resistance band to a secure object above chest level.
- Hold the handles of the band and extend your arms straight.
- Press your hands forward and out, until your arms are fully extended.
- Squeeze your chest muscles at the top of the movement.
- Slowly lower your hands back to the starting position.
Know More Resistance Band Exercises
- Best Resistance Band Chest Exercises
- Resistance Band Back Workouts
- Best Resistance Band Shoulder Exercises
- Resistance Band Trap Exercises
- Best Resistance Band Tricep Exercises
Best Resistance Band Chest Workout That You Should Do
Manish brings over 10 years of hands-on experience in weight lifting and fat loss to fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.