The Resistance Band Chest Press is a strength training exercise that targets the muscles of the chest, primarily the pectoralis major. It is a variation of the traditional chest press exercise, but using resistance bands instead of free weights or machines. This exercise effectively engages and strengthens the chest muscles while also involving the triceps and shoulders as secondary muscles.
First, securely attach a band to something that won’t move or break. Be sure to attach it at waist height.
You should position yourself facing away from the anchor point and grab the band in one hand. Also make sure you are far enough away that there is no slack when your hand is at shoulder height and your elbow is slightly behind you pointing backwards.
This is the starting position.
From here extend your hand forward and up, by extending at the elbow until the arm is fully extended or 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.
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.
Tips
Maintain more tension through the pecs by not locking out the elbows entirely.
If you’re feeling pain within the shoulder joint itself (specifically at the front), ensure your shoulder blades are slightly retracted and try to keep the shoulder girdle “packed”.
Ensure you maintain some tension in your abs and don’t allow your lower back to arch excessively.