Band Chest Press

Chest, Shoulders, TricepsResistance Band

A standing resistance band move targeting your chest, front delts, and triceps. Mimics a standing press with adaptable elastic resistance to build upper-body strength and core stability.

How to do it

1Anchor the band at chest height behind you, grabbing the ends at chest level.

2Step forward to create initial tension and set a stable stance.

3Position your elbows slightly out and down, keeping forearms parallel to the floor.

4Exhale and press your hands straight out in front of you without locking out your elbows.

5Inhale and resist the band as you bring your hands back under control.

Common mistakes

Flaring your elbows up to shoulder height, stressing your shoulder joints.

Arching your lower back while pressing due to poor core control.

Letting the band snap your arms back, losing control and risking joint strain.

Breathing

Exhale on the effort as you press forward, and inhale as you resist the band on the return.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.