Resistance Band Chest Press
A versatile pressing movement using resistance bands, perfect for home workouts or travel. Provides accommodating resistance — harder at the top where you're strongest.
15-25
Reps
3
Sets
45s
Rest
Chest
Primary
Target Muscles
ChestTricepsShoulders
Equipment
Resistance Band
How To Perform
1
Anchor the band behind you at chest height (around a pole, door anchor, or sturdy object).
2
Hold one end of the band in each hand and step forward until you feel tension.
3
Stand in a staggered stance for balance, arms bent at your sides.
4
Press both hands forward and together until your arms are fully extended.
5
Squeeze your chest at the end of the movement.
6
Slowly return to the starting position, resisting the band's pull.
7
Keep your core braced and don't lean forward excessively.
Pro Tips
- Use a thicker band for more resistance
- Focus on squeezing the chest, not just pushing
- Great as a warm-up before heavy bench pressing
- Step further from the anchor point to increase difficulty
Why You Should Do This
Train anywhere — extremely portable
Joint-friendly accommodating resistance
Great for warm-ups, rehab, or high-rep pump work
No spotter needed, very safe
Teaches you to accelerate through the pressing motion
Pairs Well With
Build a complete programme by combining with:
Push-UpsResistance Band FlyesPlank