Banded Chest Press
EquipmentResistance Band
TypeCompound
DifficultyBeginner
Primary:Chest
Secondary:Front Delts, Triceps
Tertiary:Core, Rear Delts, Side Delts
Stabilizer:Forearms
📋 How to Perform
- Secure a resistance band to a stable anchor point at chest height.
- Stand facing away from the anchor with the band handles in each hand.
- Step forward to create tension in the band.
- Push the band forward until your arms are fully extended.
- Slowly return to the starting position with control.
- Keep your elbows slightly bent at the top position.
- Maintain a neutral spine and engage your core.
⚠️ Common Mistakes to Avoid
- Letting the band pull the elbows far behind the torso, which strains the front of the shoulder.
- Leaning into the press and arching the lower back, which uses body weight instead of the chest.
- Pressing up or down instead of straight out, which fights the band's pull and shifts load off the chest.
