Band Chest Press

How to do it

1. Lie on a bench with the band running under it, or anchor it behind you at chest height if you press standing.
2. Hold an end in each hand at chest level, palms down, with the band already under tension.
3. Press both hands up (or forward) until your arms are straight, bringing them slightly together.
4. Return under control against the pull.
5. The band is hardest at full extension, so squeeze hard at the top.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Barbell Bench Press, it loads Chest 25 points lower, Front delts 10 points lower. It needs Resistance bands where the other uses Barbell + Bench. Compared with the Band Chest Fly, it loads Triceps 50 points higher, Chest 10 points lower, Front delts 5 points higher.

Other ways to train this

• Barbell Bench Press BarbellBenchIntermediate
• Dumbbell Bench Press DumbbellsBench
• Incline Dumbbell Press DumbbellsBench
• Chest Dips Dip stationIntermediate
• Push-Ups Bodyweight
• Machine Chest Press Machines
• Incline Barbell Press BarbellBenchIntermediate
• Dumbbell Floor Press Dumbbells
• Kettlebell Floor Press DumbbellsReference
• Decline Push-Ups BodyweightIntermediate
• Cable Chest Press Cable machine
• Smith Machine Bench Press Smith machineBench
• Diamond Push-Ups BodyweightIntermediate
• Incline Push-Ups BodyweightBench
• TRX Chest Press Suspension trainer
• Smith Machine Incline Press Smith machineBench
• Close-Grip Dumbbell Press DumbbellsBenchIntermediate
• Knee Push-Ups Bodyweight

Other exercises for the Chest

• Band Chest Fly 85% Resistance bandsReference
• Cable Fly 90% Cable machine
• Pec Deck Fly 90% Machines
• Dumbbell Flys 90% DumbbellsBenchIntermediate

Exercise illustrations and data by RepDB (repdb.co), used under licence.