A standing single-arm band press with trunk rotation that trains the chest together with the obliques, mimicking punching and pushing patterns from sport.
가슴밴드Rotational press
시작
끝
주동근
대흉근
협응근
복사근전면 삼각근삼두전거근
장비
밴드
패턴
Rotational press
준비 자세
01Anchor the band at chest height behind you on a rack or door anchor.
02Face away from the anchor and hold the handle at chest level in one hand.
03Take a staggered stance with the opposite foot forward.
04Step out until the band has tension at the start position.
수행
01Brace the trunk and press the hand straight forward at chest height.
02As you press, rotate the hips and torso toward the pressing side, pivoting the rear foot.
03Finish with the arm extended and the shoulders turned toward the target.
04Return under control, letting the band rotate you back without losing balance.
체크포인트
-Rotation comes from the hips and torso, not just the arm reaching.
-The rear heel pivots freely like throwing a punch.
-The band stays at chest height through the whole press.
-The return is controlled, not a snap back.
흔한 실수
-Standing square and turning the movement into a plain one-arm press.
-Leaning away from the anchor instead of rotating.
-Letting the shoulder shrug up as the arm extends.
-Using a band so heavy that the rotation gets jerky.
프로그래밍 노트
-Use 2 to 4 sets of 8 to 12 reps per side as an accessory or power warm-up.
-Perform reps fast and crisp for athletic carryover, resetting posture each rep.
