Single-Arm Banded Chest Press

One-arm band chest press: the torso has to resist rotation.

• Compound
• banda
• Beginner

How to do it

• One arm at a time with the band anchored behind; the torso does not rotate
• 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
• Rotating the torso toward the free side

Muscles worked

Primary

• Chest

Secondary

• Triceps
• Anterior deltoid
• Core / abs

Alternatives

• Single-Arm Cable Chest Press
• Cable Crossover
• Single-Arm Dumbbell Chest Press