Resistance Band Chest Press

Isolation exercise, Free weights




Required equipment

Main muscles

  • Chest: Large pectoral muscle
    (Musculus pectoralis major)
  • Chest: Small pectoral muscle
    (Musculus pectoralis minor)

Training plans

Resistance Band Chest Press is a suitable substitute for similar exercises in or as a supplement to various training plans.

Resistance Band Chest Press: Basics and alternatives

: Involved main muscle groups Resistance Band Chest Press

Involved main muscle groups:
Resistance Band Chest Press

Resistance band chest press is a fantastic exercise to effectively train your pectoral muscles during home workouts. The movement is modeled after the chest press, so you push the band away from your chest against its resistance.

The great thing about chest presses with a resistance band is that you don’t need any equipment other than the band. As an alternative or supplement to dumbbell training at home, floor flyes can be helpful. With a bit more equipment, you can move on to the bench and do dumbbell bench presses or regular flyes.

Correct execution

Performing this exercise is simple and depends on choosing the right resistance for the band. Ensure the resistance isn’t too soft, but not too hard either.

The preview picture on this page shows the standing version. This usually isn’t practical for home use because you need to securely fasten the band somewhere. Videos on YouTube show people jamming the band into doors or wrapping it around doorknobs. Don’t do that. Door handles can become loose over time, and the band can detach from a closed door, causing injury.

You can adjust the resistance during the workout by simply grabbing the band a little lower, shortening its length on both sides (see video). But, of course, maintaining a secure grip is important.

Video tutorial

How to Do Flat Bench Press and Decline Press with Resistance Bands!

Step-by-step instructions

Place the band on the floor and lie down directly on it.

Raise your hips and rest your upper body on your shoulder blades. Simultaneously, move the band up with your hands, so both sides are the same length. Pull the band up to your armpits.

Grasp the band securely with both hands and raise your arms at a 90-degree angle to the floor. Your fists should point towards the ceiling.

Keep your elbows close to your body, and extend your arms upwards in a controlled manner. Your hands will naturally move towards each other.

Then, bend your arms back to the starting position in a controlled manner, but always try to maintain some tension in the resistance band until the set is over.

Common mistakes

When performing this exercise standing up, don’t attach the band to loose household objects or furniture. Ensure the attachment is secure and won’t break. Otherwise, you might face unpleasant surprises when the band and its attachment slam into your back or the back of your head.