Banded Chest Press

The banded chest press builds the chest, front delts and triceps with tension that actually increases as you lock out, which is exactly where a barbell press gets easier. Anchor a band behind you and press.

How to Perform

1. Anchor the band at chest height behind you, or loop it across your upper back and hold a handle in each hand.
2. Stand in a staggered stance for stability, hands at chest level, elbows tucked to about 45 degrees.
3. Press the handles forward and slightly together until your arms are straight, squeezing the chest at the end.
4. Control the band back to the start without letting it snap you backward.
5. Keep your ribs down and core braced so you press with the chest, not by leaning.

Tips

• The tension is highest at lockout, so pause and squeeze there for a beat.
• Step further from the anchor for more tension, or use a thicker band.
• Keep your wrists straight and stacked over your elbows.