Band Across Body Press – Single Arm

Overview

The Resistance Band Across Body Press is a strength training exercise that targets the chest and shoulder muscles. It is a variation of the traditional chest press exercise, but with the added movement of pressing the resistance band across the body, engaging the chest and shoulders in a different way.

Description

First, securely attach a band to something that won’t move or break. Be sure to attach it at shoulder height.

You should position yourself perpendicular from the anchor point and grab the band in the hand closest to the anchor. Bring the your elbow in a bent position up to the side and your hand point away from the anchor. Make sure you are far enough away that there is no slack in this position.

This is the starting position.

From here press the band across your body as far as you can. After this, slowly return the arm back to the starting position. This is one repetition, now repeat this for the desired amount. Once you’ve done all the reps on one arm, if required in the program and you are able to do so, repeat the exercise and the repetitions with the other arm.

If you have limited gripping ability try using the Active Hands D-Ring Aids and a Carabiner to make this exercise as safe as possible.

Benefits

• Targeted Chest and Shoulder Muscles: The exercise effectively targets and strengthens the chest and shoulder muscles, particularly the pectoralis major and the anterior deltoids, helping to improve upper body strength and muscle development.
• Dynamic Movement: The diagonal pressing motion of the resistance band across the body engages different muscle fibers compared to traditional chest press exercises, providing a more dynamic and functional movement pattern.
• Portable and Convenient: Resistance bands are lightweight and easily portable, making the Across Body Press exercise accessible almost anywhere, whether at home, in the gym, or while traveling. They offer a practical workout option for chest and shoulder training without the need for heavy equipment.

Area focus

• Chest

Primary muscles

• Pectorals

Secondary muscles

• Triceps

Exercise type