Banded Chest Press

Resistance-band variation: resistance increases as the band stretches and allows training with little equipment by adjusting anchor and starting tension.

• Compound
• banda
• Beginner

How to do it

• Check the band and anchor before every set
• Start with enough tension to maintain resistance
• Control the return and do not let the band pull you back

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

• Using a damaged band or unsafe anchor
• Shortening the range because end-range resistance is too high

Muscles worked

Primary

• Chest

Secondary

• Triceps
• Anterior deltoid
• Core / abs

Alternatives

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