Band-Only Standing Chest Press
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Band
HOW TO PERFORM
- Anchor the band behind you at chest height, or run it across your upper back.
- Take a handle in each hand at chest level, elbows about 45 degrees from the body.
- Press forward until the arms are extended, then return under control.
FORM TIPS
- This is a pressing pattern without a bench, so nothing is holding your shoulder blades in place. Stay braced and do not let the band pull you backwards.
- Hardest at full extension, easiest at the chest, which is the reverse of the barbell version.
TARGET MUSCLES
Primary
- Chest
Secondary
- Triceps
- Shoulders
In the app
This guide covers these exercises in the Ægir Iron library:
- Band-Only Bench Press
- Band-Only Standing Chest Press
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.