Band Standing Alternate Chest Press
Description
The band standing alternate chest press is performed with a band anchored behind you while pressing one handle at a time forward to chest height. Alternating arms forces the core to resist rotation. It builds chest, front delt, and trunk stability in one move.
Muscle Group
Equipment Required
Band Standing Alternate Chest Press Instructions
- Anchor a resistance band at chest height behind you.
- Stand facing away from the anchor with a handle in each hand.
- Hold the handles at chest level with elbows tucked.
- Step forward to add tension to the band.
- Brace your core hard against rotation.
- Press one handle straight forward to full extension.
- Squeeze the chest at the end of the press.
- Return slowly and alternate sides.
Band Standing Alternate Chest Press Form & Visual
Band Standing Alternate Chest Press Benefits
- Builds chest strength
- Trains anti-rotation core stability
- Single-arm work fixes imbalances
- No bench required
- Easy to set up at home
- Builds functional pressing strength
Band Standing Alternate Chest Press Muscles Worked
- Pectoralis major
- Front deltoid
- Triceps brachii
- Core
Band Standing Alternate Chest Press Variations & Alternatives
- Band Chest Press
- Cable Chest Press
- Single-Arm Push-Up
- Pallof Press
