Band Chest Press
Standing (band around the back) · Pressing the arms forwards with the chest and the back of the arms
A strength exercise with a resistance band: pressing the arms forwards with the chest and the back of the arms.
How longNew to it: one set of 8–12 with the lightest band, keeping good form. Used to it: 2–3 sets of 8–12, with a band that makes the last few feel fairly hard. Aim for 2–3 days a week, with at least a day between sessions for the same muscles.
Position and focus
Standing (band around the back) · Pressing the arms forwards with the chest and the back of the arms
Starting position
Stand with your feet hip-width apart. Pass the band around your back, just below the shoulder blades, and bring it forwards under your armpits. Hold one end in each hand, palms down, with your hands beside your chest. Adjust your grip so the band is lightly taut.
Movement phases
1. Set up
Keep your shoulders away from your ears, elbows slightly down, hands beside your chest.
2. Press
Breathing out, press your hands forwards at chest height until your elbows are almost straight.
3. Hold
Without shrugging or pushing your shoulders forwards, hold for 1 to 2 seconds.
4. Return
Breathing in, slowly bring your hands back beside your chest without letting the band pull them.
What to check yourself
As you press, are the shoulders shrugging or pushing forwards? Is the lower back arching? Are the wrists bending back? Is the band slipping from the back towards the neck?
Coaching points for trainers
Keep the wrists in line with the forearms. If the band slides towards the neck, reposition it just below the shoulder blades. Press at about chest height.
Caution
Before use, check the band for nicks, tears or stickiness. Hold or loop it securely on your hands or feet so it cannot slip off, do not pull it towards your face, and do not suddenly let go while it is stretched (it can snap back). Stop if you feel pain, numbness or dizziness. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional. If you are allergic to latex, choose a latex-free band. Place the band just below the shoulder blades so it cannot slide up onto your neck.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
Each note describes what the whole source covers.
NHS — Strength exercises ↗
Strength exercises to do at home (sit-to-stand, wall press-ups and others) and the guide of at least two days a week.
Garber CE et al. ACSM Position Stand: Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults. Med Sci Sports Exerc. 2011 ↗
Guidance for healthy adults on resistance exercise: how often, how many repetitions and sets, and rest between sessions.
This lesson was put together for this site from the methods for the same area in the sources above. It has not yet been reviewed by an expert.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions