# Band Chest Press: how to do it

- Main muscles: chest
- Also works: triceps, front delts
- Equipment: band
- Level: beginner
- 3D demo (side view): https://media.trainaq.com/exercises/band_chest_press/238ec72061/side-m-720.mp4

## Steps

1. Anchor the band behind you at chest height and face away.
2. Step forward until the band is taut, one foot slightly ahead.
3. Hold the handles beside your chest, elbows bent.
4. Press straight forward until your arms are straight, then return slowly.

## Cues

- Push straight out, level
- Trunk tall and still
- Resist the band on return

## Common mistakes

- Letting the band snap back: take two seconds to return.
- Leaning into the press: stay tall and press with arms only.
- Starting with a slack band: step further from the anchor.

## Starting position

The band runs from the anchor forward along the outside of the ribs, just under the armpits, to the hands; it must not pass through the arms or torso. Short staggered stance: feet hip-width, one foot about 30–45 cm in front of the other, knees soft (about 10–20°), weight spread across both feet, trunk upright to slightly forward (0–10°). Overhand grip (palms down), wrists straight.

## The movement

The hands push straight forward, level with the anchor, with a slight inward arc. Only the arms move. The trunk stays upright and still; the lifter is not pulled backwards and does not lean forward into the press. On the way back the band is resisted, not allowed to snap the hands back.

## End position

(turnaround point): Arms straight ahead at chest height, elbows about 170–175° (soft), hands about shoulder-width apart and level with each other. Shoulder flexion about 90°. Shoulder blades stay set; the shoulders do not roll forward. This is where band tension is highest.

## Tempo

1.5 s press, 1 s hold at full extension, 2 s controlled return.

## Form in numbers

| Measure | Target | Good range | Sources |
| --- | --- | --- | --- |
| Anchor height | nipple line (chest height) | lower chest to shoulder height |  |
| Stance length (front to back) | 40 cm | 30–45 cm |  |
| Knee flexion | 15° | 10–20° |  |
| Trunk lean from vertical | 5° | 0–10° |  |
| Upper arm from torso at start | 50° | 45–60° |  |
| Elbow flexion at start | 90° | 80–100° |  |
| Elbow at end | 172° | 165–180° |  |
| Hand spacing at end | 1.0× shoulder width | 0.8–1.0× |  |
| Press / hold / return | 1.5 s / 1 s / 2 s | 1–2 s / 0.5–1 s / 1.5–3 s |  |

## Sources

1. [[ACE: Be a Chest Day Champion](](https://www.acefitness.org/resources/pros/expert-articles/8972/be-a-chest-day-champion-an-evidence-based-approach-to-training-the-chest/)
2. [[Physitrack: Band resisted chest press in split stance](](https://ca.physitrack.com/home-exercise-video/band-resisted-chest-press-in-split-stance)
3. [[Physitrack: Resisted Chest Press with Resistance Band](](https://ie.physitrack.com/home-exercise-video/resisted-chest-press-with-resistance-band)
4. [[ACE: Workout Builder for Resistance Band Workouts](](https://www.acefitness.org/continuing-education/certified/july-2025/8897/the-ace-workout-builder-for-resistance-band-workouts/)

Source: https://trainaq.com/exercises/band-chest-press