How to do a Standing Chest Press Workout with Resistance Bands


    The standing resistance band chest press exercise is a great way for both men and women to start strengthening their chest. The great thing about this exercise is that it takes strain off the wrists, so if you have weaker wrists this is a great exercise to add into your routine. Plus, you can do this workout comfortably from home.

    How to do a Standing Chest Press Exercise

    1. Secure the resistance band behind you. This can be done by anchoring it to something or by standing on it with one foot. If you are using your foot, put the resistance band under your right foot. 
    2. Bring the handles of the band to your shoulders, with your palms facing outwards and step your left leg forward. You want to be in a very high lunge position. 
    3. Your elbows should be slightly behind your body. 
    4. Push your shoulder blades down. 
    5. Engage your core and keep it tight before pushing your arms out in front of you. 
    6. Slowly bend your elbows and pull your shoulders back to return to the start position. 

    Muscles Used

    The chest press will target all the pushing muscles in your upper body. These include the pectorals, deltoids (anterior and lateral predominantly) and to a lesser extent the triceps. For this reason this exercise is a great one to add into any push workouts.


    This exercise has several variations: 

    • Banded floor press 
    • Cable chest press (similar to this variation but uses a cable machine)
    • Dumbbell floor press 
    • Dumbbell chest press (bench)
    • Barbell chest press (bench)
    • Incline and decline chest presses
    • Seated machine chest press

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    About the Author

    Charlotte Wilson
    My name is Charlotte Wilson and I am a writer specialising in fitness and nutrition. I am extremely passionate about both of these things due to personal experiences. I have had a significant weight loss journey which also helped me to build a healthy relationship with food and exercise, which is something I now aim to share through my writing. I want my articles to help others build a healthy relationship with food and exercise and step away from yoyo dieting, diet fads and unsustainable exercise. I am a big believer in eating food to fuel you that you enjoy, but making sure it is still nutritious, and doing exercise that makes you feel good physically and mentally.

    asante Wellbeing does not provide medical advice, diagnosis, or treatment. Any information published on this website or on our branded channels is not intended as a substitute for medical advice. You should always consult a medical professional who can advise you on your own circumstances.


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