Chest Press (Band)
Complete guide to Chest Press (Band). Learn proper form, technique, and execution. Targets Chest — Upper Chest, Lower Chest. Requires resistance band. Step-by-step instructions and expert tips.
How to Perform Chest Press (Band)
Anchor a resistance band behind you at chest height and grab one end in each hand.
Stand facing away from the anchor with one foot slightly in front of the other and hands at chest level.
Retract your shoulder blades, engage your abs, and take a breath.
Press both hands forward until your arms are fully extended, squeezing your chest at the top and exhale.
Slowly return your hands to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |