How to Do the Band Chest Press: Form, Sets, Progression
The Band Chest Press is a band exercise that mainly works your chest. Beginners start with 3 sets of 8–12 reps and try one more rep next time.
Form in 3 steps
- Wrap the band around your upper back at shoulder-blade height and hold one end in each hand beside your chest.
- Stand in a split stance with one foot forward, brace your abs, and keep your wrists straight.
- Breathe out and press both hands straight forward, then breathe in and slowly bring them back beside your chest.
Common mistakes
- Wrists bending back: that strains your wrists. Keep your fists in line with your forearms.
- Band sliding down your back: the resistance pulls in the wrong direction. Run it under your armpits to lock it in place.
- Letting the band yank you back: you end up using momentum. Resist the pull and return slowly.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 sets | 4–6 reps | 3 min |
| Build muscle | 4 sets | 6–10 reps | 2 min |
| Lose fat | 3 sets | 10–12 reps | 1 min |
| General health | 3 sets | 8–12 reps | 1 min 30 sec |
How to progress
Bodyweight and band exercises progress by reps, not weight. DailyFit looks at your best set last time and asks for one more rep today.
Alternatives
Add the Band Chest Press to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
The Band Chest Press feels too easy. What should I do?
Choke up on the band or switch to a stronger one. Pausing for 1 second at the end or slowing down the return also makes the same band much harder.
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