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
- 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.
- 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.
- Your elbows should be slightly behind your body.
- Push your shoulder blades down.
- Engage your core and keep it tight before pushing your arms out in front of you.
- Slowly bend your elbows and pull your shoulders back to return to the start position.
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