Band Chest Press
Muscles worked: Chest (assisted by triceps, front delts).
How to do it
- Anchor a band behind you at chest height and face away from it.
- Take a handle in each hand up by your chest, elbows bent.
- Step forward until you feel tension in the start position.
- Press both hands forward to full extension and squeeze the chest.
- Return under control. Step further forward to add tension.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Anchor behind you, press to full extension
- Step forward to add tension
Logging it
IronPack suggests working in the 12 to 20 rep range, progressing in 1 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Barbell Bench Press - chest
- Dumbbell Bench Press - chest
- Incline Dumbbell Press - chest
- Incline Barbell Press - chest
Track the band chest press properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.