Banded Chest Press

Today's exercise is the Banded Chest Press , an exercise that targets the chest , shoulders and triceps . By using resistance bands, you get an even resistance throughout the movement, which helps build strength and stability in the upper body.

Correct Banded Chest Press Technique

1. Attach the resistance band behind you on a stable surface, or around your back if you are lying on the floor.
2. Hold the band in each hand, with elbows bent at 90 degrees.
3. Press the band forward until your arms are almost straight, and slowly return to the starting position.

Common Errors

• Overstretching: Avoid locking the elbows to protect the joints.
• Poor control: Lower your arms slowly to maximize muscle activation.
• The wrong resistance: Choose a band that challenges you without affecting your technique.

Modifications and Variants

Beginners can start with lighter bands, while advanced athletes can perform the exercise standing up to include more core activation.

Repetitions and Sets

Perform 3 sets of 10-15 repetitions, and adjust the resistance according to your level.

Breathing technique

Inhale as you lower your hands, and exhale as you push the band forward. Keep a steady breath to maintain control.

Videos showing the Banded Chest Press

Here are two videos demonstrating the exercise