Seated Chest Press with Resistance Band
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Chest
Arms
Upper Body
Pressing
Banded
Seated
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Resistance Band
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All Levels
Overview
The Seated Chest Press with Resistance Band is a pressing exercise that targets the chest, shoulders, and triceps using minimal equipment. By wrapping the band across the upper back and pressing forward, this movement mimics a dumbbell or machine chest press while also engaging the core for stability.
Muscles Worked
PRIMARY:
Pectoralis major
Triceps brachii
Middle and lower trapezius
SECONDARY:
Anterior deltoids
Serratus anterior
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Sit upright on a bench or sturdy chair with feet flat on the floor.
Wrap the resistance band securely around your upper back, holding one end in each hand.
Start with hands at chest level, elbows bent at ~90 degrees.
Brace your core and keep chest tall.
Press both hands forward until arms are fully extended in front of you.
Pause briefly at extension, squeezing the chest.
Slowly return to the starting position under control.
Repeat for prescribed reps.
Variations
Perform alternating presses (one hand at a time)
Use a heavier band for more resistance
Add a pause at extension for time under tension
Perform standing banded chest press for a functional variation
Benefits
Strengthens chest, shoulders, and triceps
Portable, effective option with no weights required
Builds pressing power in a stable seated position
Engages the core for posture and stability
COACHING CUES
Press straight out from your chest.
Control the band on the way back.
Keep elbows in line with wrists.
Stay tall and don’t lean forward.
Notes
The Seated Chest Press with Resistance Band is a versatile upper body push exercise that provides effective resistance without the need for free weights or machines. It’s a great choice for home workouts, travel, or accessory training to build pressing strength.