How to do it
- Anchor a band behind you at chest height — a door anchor, a rack upright, or run it across your upper back.
- Stand in a split stance holding a handle in each hand at chest level, elbows tucked to about 45 degrees.
- Press forward until the hands almost meet, then let the band pull you back slowly until you feel a stretch.
Cues that matter
- Step further from the anchor for more tension rather than reaching for a heavier band.
- The band is hardest at lockout, so hold the finish for a beat.
Common mistakes
- Standing square, which lets the band pull you off balance.
- Letting the band snap you back instead of controlling the return.
Muscles worked
Primary
- Chest
- Mid chest
Also works
- Triceps
- Front delts
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Band Chest Press in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the chest with different equipment — for a day the resistance band is taken, or a gym that does not have one.