Resistance Band Seated Chest Press

Setup

1. 01Anchor the band at chest height behind the seat, or loop it around the upper back.
2. 02Sit tall on a bench or chair with feet planted.
3. 03Grip a handle in each hand at chest level with palms down or slightly angled.
4. 04Scoot forward until the band has light tension at the start position.

Execution

1. 01Brace the trunk and press both hands straight forward.
2. 02Extend until the elbows lock out at shoulder height.
3. 03Squeeze the chest briefly at full extension.
4. 04Return the hands to the chest under control against the band pull.

Checkpoints

• -The band pulls straight back, not up or down, at lockout.
• -The torso stays upright without leaning into the press.
• -Wrists stay neutral, not bent back by the handles.
• -Tension never fully drops between reps.

Common mistakes

• -Sitting too close to the anchor so the start position is slack.
• -Leaning the torso forward to fake range of motion.
• -Letting the band snap the hands back on the return.
• -Shrugging the shoulders toward the ears as fatigue builds.