Band Chest Press: How-to, Tips & More
The Band Chest Press is a beginner compound exercise for your chest. You do it with resistance band. It is a good fit when your goal is muscle growth.
Besides the chest, it also works your triceps and shoulders, so it fits well in a session that trains those muscles together.
Muscles worked
Chest
Primary
Triceps
Secondary
Shoulders
Secondary
How to do the Band Chest Press
- Anchor the band behind you at chest height and hold a handle in each hand.
- Step forward until the band is tight, hands at your chest.
- Press forward until your arms are straight.
- Return slowly.
Band Chest Press tips
- Stagger your feet for balance.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Resistance band
Type
Compound
Band Chest Press alternatives
Decline Machine Chest Press
Chest
Machine Chest Press
Chest
Plate Loaded Chest Press
Chest
Deficit Push-Up
Chest
More chest exercises
Archer Push Up
Bodyweight
Band Chest Fly
Resistance band
Band Resisted Push Up
Resistance band
Barbell Bench Press
Barbell
Barbell Floor Press
Barbell
Chest Dips
Dip bars
Frequently asked questions
What muscles does the Band Chest Press work?
The Band Chest Press mainly works your chest, with help from your triceps and shoulders.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Band Chest Press good for beginners?
Yes. The Band Chest Press is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Band Chest Press?
You need resistance band.
Add Band Chest Press to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon