Band standing chest press

Band standing chest press

The band standing chest press is a highly effective exercise that targets the muscles of the chest, shoulders, and triceps. This exercise is often performed using resistance bands, which offer a versatile and portable alternative to traditional weightlifting equipment. The band standing chest press engages multiple muscle groups simultaneously, making it a fantastic option for those looking to build upper body strength and improve overall muscle tone. One of the key benefits of the band standing chest press is its ability to engage the core muscles. By standing upright and maintaining stability throughout the movement, you challenge the muscles of your abdomen and lower back, enhancing overall functional strength. Additionally, the resistance provided by the bands ensures that your muscles are constantly under tension throughout the exercise, maximizing its effectiveness. To perform the band standing chest press, loop the band around a stationary object or anchor it securely around your back. Hold the handles of the band at chest level with your elbows bent at a 90-degree angle. Step away from the anchor to create tension in the band. Maintaining a straight back and engaged core, push the handles forward until your arms are fully extended, squeezing your chest muscles. Slowly return to the starting position while maintaining control. Remember, proper form is crucial for any exercise to avoid injuries and achieve optimal results. It is always recommended to start with lighter resistance bands or seek guidance from a fitness professional to ensure you are performing the band standing chest press correctly. Incorporate this exercise into your upper body routine to strengthen your chest and improve your upper body strength!


  • Choose a resistance band that suits your fitness level and goals.
  • Stand with your feet shoulder-width apart and hold the resistance band with both hands at chest level.
  • Ensure there is tension in the band by spreading your hands apart.
  • While maintaining a good posture, push the band straight out in front of you.
  • As you push, focus on squeezing your chest muscles.
  • Fully extend your arms without locking your elbows.
  • Pause for a moment at the stretched position.
  • Slowly return your hands back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Make sure to maintain proper form throughout the exercise to engage the chest muscles effectively.
  • Start with a lighter resistance band and gradually increase the tension as you build strength.
  • Engage your core muscles by keeping your abdomen pulled in and maintaining a neutral spine.
  • Focus on controlling the movement both during the pressing and releasing phases.
  • To target different areas of the chest, try adjusting your hand position on the resistance band.
  • Inhale during the eccentric (lowering) phase and exhale during the concentric (pressing) phase of the movement.
  • To increase the intensity, slow down the tempo of the exercise and focus on the mind-muscle connection.
  • Warm up your chest muscles before starting the exercise to prevent injury and improve performance.
  • Alternate between different variations of chest exercises to keep challenging your muscles and promote growth.
  • Ensure that your feet are shoulder-width apart and firmly planted on the ground for stability.


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