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CoachVana

Band Chest Press

Anchor the band behind you and press the handles forward to lockout, controlling the return against tension.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked
Chest, Triceps
Equipment
Resistance band
Movement
Push

Sets and reps

  • For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
  • For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
  • Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the chest, for when the resistance band is taken or you want a change.

Questions

What muscles does the Band Chest Press work?
The Band Chest Press mainly works the chest and triceps.
What equipment do you need for the Band Chest Press?
A resistance band.
How many sets and reps of the Band Chest Press?
For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Band Chest Press?
Archer Push-Up, Barbell Bench Press, Barbell Decline Bench Press and Barbell Floor Press work the same main muscle.

Program it for your clients

Coaches add the Band Chest Press to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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See your setup in four steps

Your first 3 clients are free. 0% commission on everything you sell.