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How To Do Resistance Band Chest Press – Variation & Their Alternatives

Resistance Band Chest Press | My Workout Diet


Exercises such as the resistance band chest press target the pectoral muscles, shoulders, and triceps. It can be a great alternative to traditional bench presses, especially if you do not have access to weights or a gym. It is suitable for individuals at all levels of fitness since resistance bands of varying resistance levels can be used.

How to do chest press with resistance bands ?

Resistance Band Chest Press | My Workout Diet
  • Make sure the resistance band is securely attached to a stable surface at chest height.
  • Place your feet shoulder-width apart and face the anchor point.
  • Extend your arms in front of you while holding the resistance band’s handles.
  • Hold your knees slightly bent and engage your core muscles.
  • Squeeze your chest muscles at the end of the movement and exhale, pressing the handles forward.
  • Exhale and slowly return to your starting position, controlling the resistance of the band as you do so.

The following tips will help you :

  • To challenge yourself with the resistance band chest press, choose a band with the appropriate resistance level.
  • Keep your lower back in proper alignment throughout the exercise to avoid straining it.
  • The pressing motion should be exhaled, and the returning motion should be inhaled.
  • Make this exercise part of your routine for effective chest and shoulder development.

What muscle groups do resistance band upright chest press work ?

In the upright chest press with resistance bands, the following muscles are primarily targeted:

  1. Pectorals (chest muscles): This exercise works the pectoralis major and pectoralis minor muscles, which operate in the arm’s adduction and flexion.
  2. Deltoids (shoulder muscles): An upright position engages your anterior (front) deltoids, which help flex your shoulders, as well as your lateral (side) deltoids, which help you abduct your arms.
  3. Triceps: As the elbow joint is straightened by the triceps brachii muscle, the arms are extended during the pressing motion.
  4. Serratus anterior: For proper positioning during exercise, the serratus anterior muscle, located on the chest wall, plays a crucial role in protraction (forward movement) of the shoulder blades.
  5. Core muscles: Engaging core muscles will enable you to maintain an upright posture during exercise.

The resistance band upright chest press targets not only the chest, but also promotes overall strength and stability in the upper body.

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