Banded Chest Press

Chest press with a band anchored behind your back.

• Compound
• banda
• Beginner

How to do it

• Band anchored behind your back at chest height; press forward without shrugging
• Shoulder blades back and down with the chest lifted
• Lower under control to the chest with the elbows at about 45–75° and press

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s into the stretch and press with intent

Common mistakes

• Bouncing off the chest
• Letting the band pull you backward

Muscles worked

Primary

• Chest

Secondary

• Triceps
• Anterior deltoid
• Core / abs

Alternatives

• Standing Cable Chest Press
• Cable Crossover
• Chest Press Machine