How to Do a Chest Press with Resistance Bands

Tired of the same chest presses involving dumbbells or a barbell with racked weights? Looking for an exercise that will switch up your monotonous routine and shock the muscles into growth? Grab a resistance band! Resistance bands are an excellent variation for your training routine, due to their constant resistance throughout the exercise and their allowance of a full range of motion.

Difficulty: Moderate

Instructions

1. Attach or wrap a resistance band around a pole, tree, bedpost or other stationary object. Make sure the resistance band will be lined up with the middle of your pectoral muscles. This means the bands should run under your arms.

2. Stand in front of the resistance band and grab both handles with an overhand grip. Walk away from the object holding the band until the resistance desired is correct. Keep your chest up, back straight and feet positioned with one foot in front of the other. Your knees should have a slight bend.

3. Having your wrists aligned with the elbows (straight forearm), press the handles forward and bring them together at the top of the movement. Squeeze the pectoral muscles and hold for a count of 1.

4. Lower the handles back toward the starting position in a slow and controlled manner, feeling the stretch of the pectoral muscles. This is considered one repetition.

5. Complete three sets of 15 repetitions.

Tips & Warnings

• Since the bands provide constant resistance, select an intensity that allows you to use a full range of motion during the movement. This means use a band with minimal-to-some resistance until you've learned the correct technique and training has progressed.
• If using a spotter to monitor your technique and assist with the exercise, have her stand behind you and hold the resistance band. This allows the resistance to be manipulated and either decreased or increased throughout the exercise. This is the ideal situation when working with resistance bands.
• Chest presses involving resistance bands can also be performed while you are positioned on your back, either flat or on a Swiss ball. Just attach the resistance band underneath the surface, locking it in place.

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