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Lever Banded Chest Press

Lever Banded Chest Press

The Lever Banded Chest Press is a popular and effective exercise that targets the muscles of the chest, shoulders, and triceps. This exercise is performed using a lever machine and resistance bands, which provide an added challenge to the movement. The Lever Banded Chest Press primarily targets the pectoralis major, the main muscle of the chest. By performing this exercise, you can develop strength and size in your chest, resulting in a more defined and sculpted upper body. Additionally, the Lever Banded Chest Press engages the shoulders and triceps, aiding in overall upper body development and functionality. One of the unique benefits of using resistance bands with the lever machine is the variable resistance they provide. As you push the lever away from your body, the resistance from the bands increases, making the movement more challenging at the top range of motion. This helps to maximize muscle activation and stimulate greater muscle growth. To make the most of this exercise, it is crucial to maintain proper form throughout the movement. This includes keeping your core engaged, your back pressed firmly against the backrest, and your feet firmly planted on the ground. By executing the Lever Banded Chest Press with proper technique and a full range of motion, you can optimize muscle recruitment and enhance your overall upper body strength and development. Incorporating the Lever Banded Chest Press into your workout routine can add variety and help you achieve a well-rounded upper body workout. Always remember to warm up properly before performing any exercise and consult with a fitness professional to ensure this exercise is suitable for your fitness level and specific goals.


  • Sit on a bench with your feet flat on the floor and your back straight.
  • Grab the handles of the resistance bands and loop them around your upper back.
  • Hold the handles with your palms facing forward and your elbows bent at 90 degrees.
  • Push the handles forward, extending your arms fully while keeping a slight bend in your elbows.
  • Pause for a second, then slowly bring the handles back to the starting position.
  • Repeat for the desired number of repetitions.
  • Remember to breathe properly throughout the exercise, inhaling during the eccentric phase and exhaling during the concentric phase.
  • Keep your core engaged and maintain a stable position throughout the movement.

Tips & Tricks

  • Focus on proper form and technique to target your chest muscles effectively.
  • Increase the difficulty by adding resistance bands to create tension throughout the entire range of motion.
  • Engage your core throughout the exercise to maintain stability and prevent lower back strain.
  • Control the movement, both during the concentric (pressing) phase and eccentric (lowering) phase, for optimal muscle activation.
  • Gradually increase the resistance or difficulty level as you progress to continue challenging your muscles.
  • Ensure that your shoulders are properly aligned and avoid shrugging or hunching as you press.
  • Experiment with different grip positions to target your chest muscles from varying angles.
  • Don't forget to warm up your chest and shoulder muscles before starting the exercise to prevent injury.
  • Incorporate this exercise into a well-rounded chest workout routine to maximize your results.
  • Remember to breathe properly throughout the movement, exhaling during the exertion phase.


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